Using a dip station, two parallel bars or boxes, start with your arms locked out, so your wrists, elbows and shoulders are in one straight line. Keep your midline hollow and your toes pointed so if you were to look down you would be able to see your toes, this will keep your core engaged. Bending at the elbows, lower your upper body down so your upper arms are parallel to the ground then press back up to lock out. You should not be able to touch the floor with your feet so you may have to jump into the initial lockout.

Dips are part of Kyra Williams’ Personal Fitness Program and workout routines as they are a great way to increase shoulder, chest, arm, tricep and core strength.

Your Coach,


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