Dips (8)

Start Position:  Stand with the plyometric box behind your back.

  1. Place your hands on the edge of the box about shoulder width apart and keeping your upper body perpendicular to the bench. Males should fully extend their legs forward, with a bend at the hip. Females can keep a 90 degree bend in their knee.
  2. Slowly lower your body until your elbow reaches a 90 degree angle with your triceps parallel to the ground keeping arms close to the body.
  3. Extend your arms and raise your upper body until your arms are straight.

Finish Position: Arms are extended and elbow is straight.

No Rep

  1. Elbow is not at a 90 degree angle at the bottom position.
  2. Arms are not extended at the finish position
  3. Any part of the lower body is used (legs) to perform the movement.