CoryG’s Tri-Set for Effective Dips Without the Pain | MAX EFFORT MUSCLE SUPERSETS
Keep Your Shoulders Safe & Jacked with CoryG 🛡️
Dips are crucial for crafting a strong upper body, well-developed pecs, and a defined chest, so I've always made sure they're part of my routine—even after a complete rotator cuff tear left me doubting if I could ever perform them again. That's why I designed a three-part warm-up to prepare my shoulders for the demands of the dip bar.
THE BENEFITS
- Shoulder Safety First: Designed specifically for those with past shoulder injuries or those needing to scale down the intensity, this tri-set ensures you keep dipping without risking further damage.
- Balanced Muscle Engagement: Integrating banded exercises like scarecrows and arrows ensures that not just your pecs but your rotator cuffs and rear delts get some love too, balancing the strength around the shoulder joint.
- Volume Without Injury: Using a red mini-band for dips helps take off some pressure at the lowest point of the dip, allowing for higher volume without the strain—perfect for keeping those pecs popping safely.
THE SUPERSET 🚀
3-5 SETS
Rotator Cuffs (Scarecrows): 20 reps
Banded Arrows: 20 reps
Banded Dips: 20 reps
TIPS 4 SWOLENESS 💪
Rotator Cuffs: Focus on rotating from the joint to effectively target the rotator cuff without excessive arm raising.
Banded Arrows: Aim to pump blood into the rear delt and upper back by maintaining tension in the band and keeping arms slightly bent throughout.
Banded Dips: Use the red mini-band to assist in achieving a deep stretch while maintaining form to maximize pec engagement at every angle.
BROUGHT TO YOU BY...
- Fall Asleep Faster: Hit the snooze zone quicker for better muscle repair.
- Stay Asleep Longer: Keep sleeping soundly to boost recovery.
- Wake Up Energized: Get up feeling fresh and ready to crush your workout.
