Exercises / Intermediate
Hollow dips
- Triceps
- Abs
- Lower Chest
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 3
- Equipment
- Parallettes
01 / Steps
How to do it
From the starting position of dips.
Protract the shoulder blades, so that the back is rounded.
In addition, engage the back muscles so that the shoulder blades are also depressed.
Finally, contract the abs and perform a posterior pelvic tilt, so that you lose the lumbar curve.
From this position, perform a dip trying not to lose form.
When you finish the dip and lock your arms again, adjust the position again.
02 / Muscles
Muscles worked
Triceps
Abs
Lower Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength30
- Explosivity0
- Technique35
- Cardio5
- Mobility25
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Planche Correction
Triceps ∙ Anterior Deltoid ∙ Abs ∙ Upper Chest
40 min · 6 exercises
Intermediate
Future Trunks Chest and Triceps
Triceps ∙ Abs ∙ Lower Chest ∙ Anterior Deltoid
41 min · 6 exercises
Intermediate
World champion push
Triceps ∙ Lower Chest ∙ Anterior Deltoid ∙ Abs
20 min · 10 exercises
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