Korean Dip

An advanced upper body pressing movement performed on dip bars where the body rotates forward with a pronounced chest dip.

Instructions

1. Position yourself on a dip station or two parallel bars, supporting your weight with straight arms.
2. Lower your body by bending your elbows, leaning forward significantly.
3. As you descend, allow your body to rotate so your chest approaches the bars.
4. Continue lowering until you feel a deep stretch in your chest and shoulders.
5. Push through your hands to return to the starting position, driving yourself upward and forward.
6. Maintain control throughout the movement, avoiding sudden jerking.
7. Repeat for the prescribed number of repetitions.

Tips

• Start with assisted dips using a machine or bands before attempting full bodyweight.
• Lean forward throughout to emphasize chest activation.
• Lower slowly and with control to maximize chest engagement.
• Keep elbows relatively close to your body for shoulder safety.
• Focus on pressing with your chest rather than your arms.
• This is an advanced movement; ensure shoulder mobility before attempting.