What is Dips to tucked 90 degree hold push ups?
Dips to tucked 90 degree hold push ups are a hard calisthenics push exercise performed on parallel bars that combines a dip and a tucked horizontal hold at 90° elbows. It primarily targets the chest and shoulders while demanding core stability and strong triceps.
How to Do Dips to tucked 90 degree hold push ups
- Set starting tuck: Grab parallel bars and lift into a tucked position with knees near your chest, arms straight, shoulders protracted and core braced before moving.
- Lean forward: Lean slightly forward from the shoulders to shift load to the chest, keeping elbows near the body and core engaged for stability.
- Lower to 90°: Bend your elbows slowly until your torso is roughly parallel to the ground and your elbows form about a 90° angle; control the descent.
- Hold tucked position: Pause 1–3 seconds in the horizontal tuck, maintaining tight core, forward shoulders and no elbow flaring or hip sag to protect the joints.
- Press up controlled: Drive through the palms to press back to the starting tucked position with slow, controlled tempo and steady breathing, fully extending the arms.
Muscle Groups
Chest
Description
Start on parallel bars in a tucked position with your knees close to your chest and arms straight. Lean forward and bend your elbows, lowering your body until it’s parallel to the ground — your elbows should be at about 90 degrees. Pause briefly in that horizontal hold, then press back up to the starting tucked position. Keep your core tight, shoulders forward, and move with slow, controlled form.Movement Group
Push
Required Equipment
Parallel Bars
Progressions and Regressions
- Dips to tucked 90 degree hold push ups (current)
- Planche Lean Push Up on Pbars
Frequently Asked Questions
What are the benefits of dips to tucked 90 degree hold push ups?
This exercise builds chest and shoulder strength, improves core stability and joint control, and enhances muscle coordination under horizontal load. The isometric 90° hold increases time under tension for strength and hypertrophy.
What common mistakes should I avoid when doing this exercise?
Avoid letting shoulders collapse, flaring elbows, rushing the descent, and losing core tightness. Also don’t drop below safe range or use momentum; these increase injury risk and reduce effectiveness.
How can I progress to or regress this move?
Regress with assisted dips, incline tucked holds, or negative-only reps. Progress by increasing hold time, adding slow eccentric control, adding weight, or moving toward single-arm or wider-range tuck variations.