Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and triceps and is often considered superior to the pushup as it involves moving your entire body weight. It is also a great precursor to dips on the rings, which we shall look at next week.

Points Of Performance

• Bars set approximately shoulder-width apart
• Full grip on the bars
• Start with arms extended and push down into the bars
• Chest drops forward as elbows move back
• Shoulders descend lower than elbows
• Elbows stay close to the body
• Complete at full arm extension