What is Dips to tucked 90 degree hold 2-3 sec?

Dips to tucked 90 degree hold 2-3 sec is an advanced calisthenics dip variation performed on parallel bars that pauses in a tucked 90° elbow hold for 2–3 seconds. It primarily targets the core and demands high shoulder stability and pressing strength. Difficulty: Hard.

How to Do Dips to tucked 90 degree hold 2-3 sec

  1. Set up: Grip parallel bars firmly and tuck knees, arms straight. Position torso slightly forward to prepare for the dip while engaging your core and scapulae.
  2. Lower with control: Bend elbows and lower your body forward until torso is roughly parallel to the ground and elbows form a 90-degree angle, keeping core tight.
  3. Hold tucked position: Maintain tucked knees and hold the 90-degree elbow position for 2–3 seconds, breathing steadily and keeping shoulders stable without shrugging.
  4. Press up: Press through palms to extend elbows and return to the start with controlled motion, avoiding hip swing and keeping the core braced throughout.
  5. Rest and repeat: Reset your scapula and wrist alignment between reps, take 60–90 seconds rest, then repeat for desired sets focusing on form over speed.

Muscle Groups

Core

Description

Begin on parallel bars with your knees tucked and arms straight. Lower your body forward until your torso is parallel to the ground and your arms are bent at 90 degrees. Hold this tucked 90-degree position for 2–3 seconds, keeping your core tight and shoulders stable. Then press back up to the starting position with control, avoiding any swing or momentum.

Movement Group

Core

Required Equipment

Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Dips to tucked 90 degree hold 2-3 sec?

It builds isometric core strength, improves shoulder stability and pressing control, and teaches midline tension under load. The 2–3 second tucked 90° hold increases time under tension and improves joint awareness for advanced dip and static skills.

What common mistakes should I avoid when doing this exercise?

Common errors include letting the shoulders collapse, excessive forward lean, flaring elbows, using momentum, and holding breath. To correct, keep scapulae packed, brace the core, control descent, set elbows to 90°, and exhale through the rep to maintain stability and reduce injury risk.

How can I progress to or modify this move?

Start with assisted dips, band-supported tucked holds, or tucked holds on lower bars. Progress through longer holds, heavier negatives, and full dips. Alternatives include L-sit progressions, parallel bar static holds, or ring-assisted versions to build stability and pressing capacity.