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Dips

You will find pulls take longer to achieve then push ups. Pull ups/chin ups take a lot more little muscle to gain the movements then you originally might think. By focusing on the pull up as 3 movements (pre set up/scapula pull, the Pull up movement and the release/negative) you can achieve this move. Start at a level that you can complete 8 out of 10 reps on the 1st set (If you are able to complete 10 reps the exercises will not be increasing your muscle strength and progress will be limited so make sure you move to the next level) Train through all the different variations and increase the difficulty as deemed necessary. If at any point you stop to take a break in-between sets make sure the break is 10seconds MAXIMUM! You can use pull up bands to assist you with your progress.

Keep at it and watch yourself progress. Train 3 to 5 time per week and move to the next set each month. This can take up to a year to achieve so stay motivated and dedicated to your progress (This program can be used to gain pulls ups)

 

behind the back triceps dips 

  1. Start with your Hands in a comfortable position

  2. Keep your arms straight through out the movement 

  3. pull your body up by squeezing your shoulder blades down your back 

  4. return back to the starting position 

 

Negative dips 
 

  1. Start with your hands in a comfortable positions  

  2. Jump your chin above the bar

  3. Lower your body down for the count of 3-5 secs  

  4. Repeat  

dips negative

 
  1. Starting with your feet hip width apart 

  2. Hands slightly wider than shoulder width apart 

  3. Lower your body towards the box ensuring your hands stay at chest height until your chest touches the box/floor

  4. Make sure there is a 45 degree angle between your elbow and your body 

  5. Push back up engaging your core and keeping your hips inline with your shoulders  

 

dead hang/chin up holds

a) 1. Start with your hands at a comfortable position

    2. Hang on the bar for the set time (30 seconds)

b) 1. Start with your hands at a comfortable position

    2. Jump or pull your chin above the bar and hold

c) 1. Start with your hands at a comfortable position

    2. Jump or pull your Head to the bar and hold

 

CHIN/PULL UPS

  1. Starting with your feet together 

  2. Hands slightly wider than shoulder width apart 

  3. Lower your body towards the floor your hands stay at chest height until your chest touches the floor

  4. Make sure there is a 45 degree angle between your elbow and your body 

  5. Push back up engaging your core and keeping your hips inline with your shoulders