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Hollow dip hold

Exercise preview

Hollow dip hold

Intermediate30 secondsNo jumping

Muscles worked

TricepsAbsLower chest

You need

Parallel bars

How to do it

  1. On parallel bars, perform a scapular protraction so that the upper back is rounded.
  2. And a scapular depression, so that the shoulders lower and you tighten the back.
  3. As for the core, tighten the abdominals, glutes, and femoral muscles so that you execute a pelvic retroversion and have the lumbar area without arching.
  4. Keep the legs straight and tense so that the whole body forms a compact block.

Exercise demonstration from Calisteniapp, used under licence.