Reverse plank tricep dips

1. 1Sit on the floor with your legs straight out in front, hands flat behind your hips, fingers pointing toward your feet and hands about shoulder width apart.
2. 2Press through your palms and squeeze your glutes to lift your hips off the floor so your body makes a long line from shoulders to heels. Keep your chest open and your shoulders down away from your ears.
3. 3Bend your elbows to lower your hips a few inches, keeping the elbows pointing straight back rather than flaring out to the sides. Breathe in as you lower.
4. 4Push through your palms to straighten your arms and return to the lifted position, breathing out at the top. Keep the hips high instead of letting them sag toward the floor.
5. 5Keep a steady rhythm for the whole effort, and set your hips down to rest if your shoulders start to complain.

• Elbows flare out to the sides, which turns the movement into a shoulder shrug.

  →Fix: Point the elbows back toward your feet and keep them tracking that way through the whole range.

• Hips drop and drag so the arms barely bend.

  →Fix: Squeeze your glutes to hold the hips high, then move only by bending and straightening the elbows.

• Shoulders creep up toward the ears under load.

  →Fix: Pull your shoulder blades down and back before you lift and hold that position while you dip.

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