Korean Dips 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Korean Dips are a challenging bodyweight exercise primarily targeting the chest, with secondary emphasis on the shoulders. To perform this exercise, you'll need parallel bars or a similar setup. Begin by gripping the bars, then lean your body forward, bending your elbows to lower yourself until your chest nearly touches the bars and your elbows form a 90-degree angle. From this position, push your body upward and backward in a sweeping arc motion, using both your arms and shoulders. At the top of the movement, your arms should be fully extended, and your body will be leaning back with your legs hanging below. This exercise effectively engages the chest muscles, while also providing significant activation to the shoulders as you push upward, making it a dynamic and compound movement that improves strength and stability.
How to Perform
Begin by gripping the bars firmly and positioning your body in a forward lean. Slowly bend your elbows and descend, allowing your body to move between the bars. Continue lowering yourself until your chest is nearly in contact with the bars, ensuring your elbows bend to a right angle (90 degrees).
From this position, initiate the upward movement by pushing yourself through your arms and shoulders, guiding your body in a smooth, arching motion. Focus on engaging your chest and shoulder muscles as you move.
As you reach the peak of the movement, your arms should be fully extended, and your upper body will naturally lean back. Your legs should be hanging freely beneath you, maintaining a controlled and stable posture.
Gradually lower your body back toward the starting position, allowing your chest to move forward and down, keeping the motion fluid and controlled. Complete one rep and repeat the process for your desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Smooth and Controlled Motion: One frequent error is rushing the movement by dropping too quickly or relying on momentum to push yourself back up. It’s important to lower and raise your body in a controlled manner, concentrating on the target muscles throughout the entire movement. This approach not only reduces the likelihood of injury but also increases the exercise’s effectiveness by engaging the muscles properly.
Proper Wrist Alignment: Keep your wrists in a neutral position and ensure a strong, secure grip on the bars. Incorrect wrist positioning can lead to unnecessary strain or even injury, and a weak grip may result in instability during the exercise, making it harder to perform effectively.
Progress Gradually: If you're new to Korean dips, it's wise to begin with modified variations of the exercise or use a dip machine for support until your strength improves. Jumping directly into the full exercise without sufficient strength can strain your muscles and hinder progress.
How Not to Perform
Avoid Relying on Momentum: Do not let your body drop quickly or use swinging motions to help you push back up. This reduces muscle engagement and can lead to injury. Focus on a slow, controlled movement to effectively target your chest and shoulders.
Don’t Overextend Your Elbows: While pushing yourself up, avoid locking your elbows completely. Overextending can cause strain on the joints. Keep a slight bend in your elbows to maintain tension in the muscles and protect your elbows from injury.
Don’t Arch Your Back Excessively: While leaning back at the top of the movement, be careful not to over-arch your lower back. This can put unnecessary pressure on your spine and lead to discomfort or injury. Keep your core engaged to maintain proper posture throughout the movement.
Avoid Flaring Your Elbows: Ensure that your elbows are not excessively flared outward. This can place unwanted stress on the shoulder joints and reduce the focus on the chest muscles. Keep your elbows at a more natural angle to emphasize the target muscles.
Don’t Neglect Your Wrist Position: Do not let your wrists bend unnaturally during the exercise. Incorrect wrist positioning can cause strain and discomfort. Keep your wrists neutral and maintain a firm grip on the bars for stability and safety.
Don’t Rush the Exercise: Take your time with each rep to avoid rushing through the movement. Speeding through can waste energy and reduce muscle activation. Focus on each phase of the movement to maximize efficiency and muscle engagement.
Avoid Overloading the Full Version Too Soon: If you’re new to Korean dips, do not jump straight into the full version. It’s important to build strength gradually. Start with assisted versions or use a dip machine to ensure proper form and avoid injury while building the necessary strength.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
