 Welcome back to Scores Cards and it's Jacko and Lani and today we're using these bars because we were looking at dips. Dips are great for building up strength particularly in the front of your shoulder and your triceps and so we're going to show you how to get the set position correct to start you off with and then look at some strength progressions you can build through safely and effectively as you build up that strength. Yes we're going to look at the positioning of your shoulders and your elbows through the movement of the dip. It's really important that you look at that technique because if we don't get the technique right then things aren't going to be nice. This set position and the line is going to show us is all about creating tension through the shoulder. So in between the parallel bars what we're not trying to do is we're not going to be slumped in this position where the shoulder is up by the ear but that's not going to be good enough. We need to get active feel up position, we're going to actively push down what we call this active pushing position. So that we're not just pushing down but also getting a bit of retraction so pulling the shoulder base together at the back. That then creates a nice stable position for the shoulder so when we drop down to that dip we're getting that good technique the line is talking about with the shoulder and the elbow pointing backwards. So build up some strength and being able to hold that position, keep that separation from the shoulder and the ear and build up some time and attention there. 5, 10, 20, up to 30 seconds if you can to get yourself set up for the beginning. And also when I'm lowering down I'm still engaging and pushing against these bars as I'm going down. Yes so just because you're lowering yourself you're not slumping letting that tension go from your shoulder otherwise you're going to lose that position and when you lose that position you're going to lose the strength. The first strength exercise then we're going to give you is this angled push up position where the hands are higher up off the floor but it's going to give us a chance to look at the good pushing mechanics we need in this dip. So line is going to get those shoulders set in that correct position to start with where she's getting a little bit of a pinch between her shoulder base at the back but actually lowers down now we're keeping that retraction of shoulders, keeping that separation there but we've also now importantly got the elbows pointing backwards. What we don't want to do in terms of your body line is we drop into the bottom if you're finding that you're struggling strengthwise from your shoulders and your triceps this bum will kick backwards and then you'll just actually push your bum back rather than actually driving yourself up so what we want to make sure we're doing as we're dropping down ribcage is locked down, abs are tight, bum's tight so as she drives back keeping those elbows tight to the body the whole body moves as one away from the bars. Now we're going to focus on doing the full movement of the dip. So lowering all the way down and then coming back up. I've chosen a slightly thicker band to give me a little bit more assistance. So saying again, on top. Yeah bangers on top, hands on top, dead, dead simple. Don't start tying in knots and doing all sorts of funky things as they just put the hands on top. Technically it's all the same, getting yourself a slightly thicker band is just going to give you a little bit more help on the way when you drive back up so we've still got that control on the way down creating that set position shoulder, not driving up by ear, elbows pointing nicely backwards, loading up the triceps and then driving back up. Lani we're then going to try and put together sort of three to five reps of these if they're working on our sort of maximum strength or applied strength part of our framework and what you're going to then do is start to work down as you get stronger week by week, use a thinner and thinner and thinner band and so you're not having to do any whatsoever. Beautiful. So there we have it, there are a few tips on how you can build up the strength to doing your first dip unassisted and it's all about focusing on that technique. Yeah and these are a great one to get mastered and get in your locker because the basic strength that you can develop and the technique for all of your pushing based movements are grounded in having good quality strength dips for those, strong shoulders, strong triceps. So if you haven't subscribed yet you need to get doing that that's up by Lani's head there. If you haven't got our free beginner's guide it's got loads of tutorials in there to help you get started on your class X journey down there and for one of our other tutorials that you might have missed that's up there. So until next time. Class dismissed.