How to perform Bodyweight Negative Dip with proper form

Starting Position

1. Grip: Grip the parallel bars and press or jump up to a straight-arm support at the top.
2. Body: Lean slightly forward, brace your core, and cross or bend your legs behind you.
3. Shoulders: Pull your shoulders down away from your ears.

Movement

1. Lowering Phase:

   • Bend your elbows and lower your body as slowly as you can, taking 3-5 seconds.
   • Keep your elbows tucked close to your torso, not flaring wide.
   • Lower until your shoulders drop below your elbows.

2. Reset:

   • At the bottom, step or hop your feet down to the floor.
   • Climb or press back up to the top support position.
   • Reset your posture before the next slow descent.

Key Points

• The whole point is the slow descent - do not just drop, fight gravity the entire way.
• Aim for 3-5 seconds down; if you can't control it, do fewer reps rather than rushing.
• Keep a slight forward lean and tucked elbows to keep the shoulders safe.