Vertical push exercise
Dips
Build pressing and triceps strength for the fend.
- Equipment
- Parallel bars, dip belt
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 30X1
Setup
Parallel bars, optionally a dip belt with plates.
How to do it
- Start with your shoulders pulled down and back and hold that position throughout.
- Descend to about 90 degrees at the elbow to begin with - do not chase depth, because the bottom range is where shoulders get hurt.
- Press back to a full lockout.
- Do 3 sets of 5 to 10 reps.
Coaching cues
- Shoulders down and back throughout
- Stop at about 90 degrees at first
- Full lockout at the top
Common mistakes
- Excessive depth, which stresses the front of the shoulder
- Head jutting forward as you fatigue
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Bodyweight plus load | 3 | 5 to 8 | 2.5 min |
| Size | Bodyweight | 3 | 8 to 12 | 90 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Strict Overhead PressBuild overhead strength and shoulder stability for lineout lifting.
- Push PressExpress overhead power using the legs, in the pattern closest to a lineout lift.
- Landmine PressGet an overhead pressing stimulus for players who cannot press safely overhead.
- Bench PressBuild maximal upper-body pressing strength.
- Incline Bench PressBuild pressing strength and shoulder-girdle mass at an upward angle.
- Dumbbell Bench PressBuild pressing strength with more range and less shoulder stress than a barbell.