What is Superman Dips?
Superman Dips are a hard-level dip variation on parallel bars that combine a leg swing with triceps-driven presses. They primarily target the triceps, chest, shoulders and core while engaging the lats and upper back, requiring strong stability and coordination.
How to Do Superman Dips
- Set up position: Grip parallel bars, support your weight with straight arms, shoulders down, and legs together; engage core before initiating swing.
- Initiate leg swing: Swing both legs forward and up in a controlled arc until your body reaches near-parallel to the ground; keep core braced.
- Begin the dip: As legs rise, bend elbows to lower your torso, keeping chest forward and elbows close; control depth to avoid shoulder strain.
- Return and press: As legs swing back down, press through triceps to extend elbows and return to top, timing push with leg motion for balance.
- Reset and repeat: Land legs softly, regain core stability and shoulder position before the next rep; rest between sets to maintain strict form.
Muscle Groups
Triceps, Chest, Core, Shoulders, Trapezius, Latissimus, Back
Description
When you are in a straight bar dip position, start swinging your legs.Swing your legs upside so you get parallel to the ground. When your legs are moving up off the ground, bend your elbows performing a dip.
When legs are returning back to towards the ground, push yourself up with your arms.
Movement Group
None
Required Equipment
Parallel Bars
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Superman Dips?
Superman Dips build explosive upper-body strength, improving triceps and chest power while challenging core stability and shoulder mobility. They also develop timing and coordination between lower and upper body, increasing hypertrophy and functional control compared with standard dips.
What are common mistakes with Superman Dips?
Common mistakes include swinging uncontrolled, using excessive momentum, flaring elbows, dropping too deep into the dip, and poor core bracing. These increase shoulder and lower-back risk; focus on controlled tempo, correct elbow path, and steady core engagement to prevent injury.
How can I progress to or regress Superman Dips?
Progress by adding controlled leg swing, weighted dips, or eccentric-focused reps. Regress with standard parallel-bar dips, assisted dips, knee tucks, or slow leg swings to build the required core, shoulder and triceps strength before attempting full Superman Dips.