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✖️ Dips/Chin Up 5MIN Challenge (Modifications Included)
👉🏽 5 MIN AMRAP
👉🏽 FULL range of motion
– Chin ups chest to bar and from a dead hang
– Dips upper arm at least parallel into full lock out
👉🏽 Perform 2 reps at a time each. When you can’t get 2 in a row do 1 at a time. If you can’t manage single reps, regress to a 4 second eccentric only rep. If you grow so fatigued you can’t get the 4 second eccentric then you have push ups and inverted row as your options. And if you’re advanced you can do loaded chin ups and dips!
👉🏽 Record chin up and dip numbers and post in the comments below!
👉🏽 Be sure to follow @keegansmith.blog – this is 1 of 4 simple 5 minute strategies to train the upper body.
😊 I offer external services to these weekly mobility videos. If anyone is ever interested in a movement analysis or strength & conditioning 1 on 1 training or online programming, please feel free to reach out!
Mobile: 0421 773 105
I work from a gym in Brookvale called J-Train Athletic Performance.
Check out my LinkedIn Profile for my experience and certificates if interested.