Instructions

1

Start in a prone plank position with hands positioned slightly wider than shoulder-width, arms fully extended, body forming a straight line from head to heels, and core engaged

2

Keep your body rigid with neutral spine alignment, engage your core, glutes, and legs, position hands flat on the floor with fingers pointing forward

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from your torso, descend until your chest nearly touches the floor while maintaining a rigid plank position

4

Press through your palms to extend the elbows and return to the starting position, maintaining full body tension throughout the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Reverse Dip stands out as a highly efficient Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

Control the eccentric (lowering) phase of the Reverse Dip for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Reverse Dip , focus on mastering the movement pattern with zero weight before adding Body weight.

Reverse Dip