How to do Dip Hold
On the floorHoldIntermediate
Dip Hold is a on the floor stretch for your triceps, shoulders and chest.
Step by step
- 1Sit on the floor with your knees bent and feet flat.
- 2Place your palms behind you, fingers pointing toward your feet.
- 3Bend your elbows and lift your hips off the floor.
- 4Hold this position.
What you should feel
Let your shoulders stay away from your ears.
Form tips
- Keep your elbows close to your body. Ensure your wrists are aligned under your shoulders.
- Feel the backs of your arms working.
- Keep your breath slow and steady.
Make it easier
If your wrists or shoulders are sore, keep your hips resting on the floor.
Coming out of it
On your next exhale… slowly lower your hips to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dip Hold with a coach
In BendEase, a voice coach talks you into Dip Hold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and shoulders.
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