Dip Hold Isometric
The Dip Hold Isometric targets your triceps, shoulders, and chest. This exercise improves strength and stability in the upper body.
- Start by gripping the dip bars with your palms facing inward.
- Lower your body until your elbows are at a 90-degree angle.
- Hold this position, keeping your body stable and core engaged.
- Maintain the hold for the desired duration, then carefully return to the starting position.
How to perform the Dip Hold Isometric
- Set up. Set up in a stable, balanced starting position appropriate for the Dip Hold Isometric using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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