 An upgrade on your pushing basic strength from the push-up is the dip and we're going to look at the full technique for that now and some of the things that we want to make sure we do right and then we're going to look at some of the things we might get wrong so we can make sure we don't do that. So Tim's going to go up to this top position at first. The very first thing he's doing, arms nice and straight, body a nice straight line, so cause on, bum's on. He's trying to create this downward shrug so he's trying to do get his shoulders away from his ear. So he's creating tension through the shoulder here to maintain a nice stable position. As he goes down he's going to lean forward ever so slightly the body goes in a nice little line forward that allows the elbow to point backwards and the shoulders to stay in a nice position and as he drives back up he keeps that clearance so he's always providing force or applying force downwards to create that tension and keep his shoulder and elbow in a good position. If he slumps down and tries to go straight down the shoulder stays up by the ear the elbow is forced out to the side and that really compromises the position of the shoulder and your elbow. That's going to lead eventually potentially to pain but it's also not an effective movement pattern for producing force. So he cries force down creating nice bit of tension through the shoulder brace, he's squeezing the shoulder brace backwards at the bottom, elbows are pointing back, shoulders staying away from those ears, whole time body stays on that nice straight line and that is how you do the perfect dip. Ring dips are a great advancement on top of our standard dip because of the instability that the ring provides so because it can move around you've got to control it it means that the stabilizing structures around the shoulder they've got to provide more stability in controlling the ring whilst you're trying to produce force so what it does is it upgrades our foundation strength around the shoulder so that we can produce or apply more force when we go into more advanced pushing movements in our calisthenics so it's a great thing to build up to. So it all starts off at the top and getting used to these rings if you've never been on top of the rings before when you jump up to the top you're going to find that with that the the chance that they're going to move they're going to dictate that movement to you to start with you need to get first comfortable before you've never used them before on top of the rings controlling them keep them nice and close to your body keep them in tight and then you get started with the same principles as before we've got a nice active position downward shrugging that downward depression not slumping in and then also the opportunity to try and turn those rings out a little bit get a bit of external rotation in the shoulder driving it down keeps it nice and set there from that Tim's able to drop down into the exactly the same thing as with our normal dips where he drives down elbows pointing backwards shoulders in a good position body a nice line and he drives back up the whole time as well as applying force to be able to get back up he's got to control those rings from either moving about or going apart that is going to train like we said at the right at the start the stabilizing structures around the shoulder to be able to control those rings that's going to upgrade the stability of the shoulder which in turn is going to upgrade the strength that you can apply later down the line one variation on the dip is the straight bar dip and this is something that we're going to need if we're whatever wanting to do muscle ups on the bar because it's the final portion of that but we don't introduce it to start with because of the type of position it can encourage the shoulder to get into which isn't the best or most advantageous position we want to be in in the parallel the parallel dip bars allow us to get that much simpler but once we get confident comfortable with what you've done the parallel bars you want to work on this straight bar dip get a bar that's nice and straight Tim's going to jump to the top of it and then what he's going to try and do is just because now the elbows are going to want to flare out to the side he's still got to try and snap the bar to try and encourage the elbows to point backwards so you can control the head of this humerus the shoulder into still a good position rather than it jerking forward in the elbow going out to the side depth wise you're looking to try to get your sternum down to the bar and drive back up you want to make sure you've got the strength and the control on your standard parallel dip bar dips before we try to advance onto the straight bar just because of the compromise position you might find yourself in if you're not confident