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Negative Dip

Draftstrength50%intermediate⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

Adds range to the support hold without requiring the concentric strength to return. Also the safest place to find an individual's pain-free depth before the full dip is attempted.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
locked-out support hold between parallel bars, shoulders depressed
End
upper arms roughly parallel to the bars, chest inclined slightly forward, shoulders still set
Range of Motion
full elbow extension to approximately 90° elbow flexion, eccentric only

How to Perform

Eccentric-only dip: from a locked-out support hold, the body is lowered under control until the upper arms are roughly parallel to the bars, then the athlete steps off and resets to the top.

Watch on YouTube↗

Opens a YouTube search for “Negative Dip”

Equipment:parallel bars or dip station

Coaching Cues

  1. 1

    Lower only as far as you can keep the shoulders down — depth is earned, not forced

    (verbal)
  2. 2

    Lean the chest slightly forward as you descend so you stay over the bars

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3–4 sets × 3–5 lowers of 3–5 s, 2×/week (consensus programming, not RCT-derived)

Muscles Involved (6)

Primary Movers

Pectoralis Major— Working eccentrically; the sternal fibres load progressively as the shoulder extends.
Triceps Brachii

Secondary Movers

Anterior Deltoid

Stabilizers

Lower Trapezius
Serratus Anterior
Rhomboid Major

Easier Variations ↓

1

Parallel Bar Support Hold

Regress to Parallel Bar Support Hold.

Harder Variations ↑

1

Dip

Progress to Dip.

Target Movements (3)

Shoulder ExtensionGlenohumeral Joint
Elbow FlexionHumeroulnar Joint
Scapular DepressionScapulothoracic Articulation

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Shoulder Injury Preventionprevention

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)