Korean Dips
Description
Korean dips are an advanced calisthenics dip variation where you face away from a bar behind your lower back and dip behind it. The bar is behind your body, creating extreme shoulder extension and a deep chest stretch. This requires excellent shoulder mobility and is not suitable for beginners.
Equipment Required
Korean Dips Instructions
- Stand in front of a bar at hip height, facing away from it.
- Grip the bar behind you with both hands. Arms behind your body.
- Lift your feet off the floor. Support yourself on the bar behind you.
- Lower your body by bending at the elbows — the bar stays behind you.
- Descend until you feel a deep stretch in your chest and shoulders.
- Press back up to lockout.
- This requires excellent shoulder extension mobility.
- Start with very small range and progress gradually. Aim for 5 to 8 reps.
Korean Dips Form & Visual
Korean Dips Benefits
- Extreme chest and shoulder stretch
- Advanced calisthenics exercise
- Builds shoulder extension strength and mobility
- Unique dip angle targets the chest differently
- Develops body control
- Impressive calisthenics skill
Korean Dips Muscles Worked
- Pectoralis major (deep stretch)
- Triceps brachii
- Anterior deltoid (extreme extension)
- Core (stabilizer)
Korean Dips Variations & Alternatives
- Parallel Bar Dip
- Bench Dip
- Ring Dip
- Straight Bar Dip
- Elbow Dips
