Set-up:
Sit on the short box with your feet placed on the platform and hands holding the front edge.
Keep the spine tall, then slide the glutes just off the box.
Movement:
Inhale, bend the elbows to lower the body toward the carriage.
Exhale, press through the hands to straighten the arms and return to start.
Keep the shoulders down throughout the movement.
Hold:
Pause at the mid-point of the dip, maintaining alignment and engaging triceps and shoulders.
Half-Way Pulses:
Perform small, controlled dips at the mid-point to increase muscular endurance; targets triceps and shoulders.
3R – Heavy spring setting needed for safety.
4th or 3rd
Short box
Exhale to push up, inhale to lower.
Muscles Worked:
Triceps – primary mover.
Deltoids (Anterior) – shoulder stabilisation.
Pectorals – assist pressing.
Core – maintain alignment.
Muscles Mobilised:
Elbows – flexion/extension.
Shoulders – stabilisation.
Ball:
Optional to Place a ball between thighs and squeeze between reps to engage inner thighs and core.
Regression:
Smaller range of motion.
Progression:
Move legs to the footbar for more load (footbar must be down). Make sure footbar is secure.
Add Ball:
Place ball between knees for innerthigh work (knee squeezes) during the tricep work.