A Primer, Bodyweight Basics

THE FRONT DIP
The second part of the muscle up comes in the form of a front dip, so
let’s have a look at that.
We’ll go over the seperate
dip progressions shortly!
Keep the elbows
tight to the body.
Approach a waist height bar, or one
that you can get above with a jump.
WIth your hands shoulder width
apart (or whatever’s comfortable for
you).
Protract your shoulder blades, taking
your feet off the ground by pushing
down as hard as you can. Maintain
a stable core and keep your feet
together as a single unit so you can
distribute your weight easier.
Bend the elbows and lower yourself towards the
bar. Try to maintain your centre of mass by leaning
forward and direct the legs as necessary to
engage in a smooth motion, you will get a feel for
this don’t worry! This knowledge of your body is
invaluable in more advanced exercises!
CHEST
FORM
For the front dip, we need a strong chest!
Pushups are a great exercise for building your
chest, triceps and front delts. We want to focus
on the CHEST, so note that the hands are in
line with the chest, NOT the shoulders.
A standard push up should be
performed with the arms tight
to the body, not with flared out
elbows.
To make a push up easier, adopt the stance on
your knees instead on a soft surface. This means
you will not be lifting the extra weight from your
extended legs.
BODYWEIGHT 17