Korean Dip

Korean Dips are a dip variation that should not be attempted haphazardly. An athlete's rotator cuffs and pecs should be well prepared with active mobility work, and a healthy range of motion in easier dip variations should already be in the athlete's repertoire.

Type Of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Intermediate
Equipment: Pull-up Bar

Korean Dip

Begin seated on top of a single bar.
Grip the bar just outside hip width (palms back) and press into a straight arm support above it.
You should now be nearly vertical, with your back to the bar.
Bend your elbows and begin to descend into the korean dip.
Touch the bottom of your shoulder blades to the bar and press back out with control.
Press your hips forward slightly to help your glutes clear the bar.
Repeat for reps.

Exercise: Bench Dip
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Beginner
Equipment: Plyometric Box or bench

Exercise: Russian Dip
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Beginner
Equipment: Dip Station, Parallel Bars