LU - Dip on the Wall
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e.g. I have much more resistance on my right side compared to my left side in this movement.

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Start Stretch HerePosition One
Dip on the Wall - Starting Stretch Position
Eccentric Stretch
Continuously activate the inner backside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the inner backside of your arms while moving from position one into position two.
End Stretch HerePosition Two
Dip on the Wall - Ending Stretch Position
Isometric Stretch
Continue to activate the inner backside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the inner backside of your arms while remaining in position two.

Target Area

Inner Back Arms, Chest

Pectoralis major, anterior deltoid, subclavius

Getting Into Position

Stand in the front of a wall, about two feet from the wall. Extend both of your arms and place your hands flat on the wall in front of you.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the inner backside of your arms by naturally resisting and generating tension while moving into position two.

Start with your arms fully extended and your torso away from the wall. Continuously push your hands, thumbs, and fingers into the wall and squeeze your arms together as you bring your torso toward the wall.

Isometric Stretch

Continue to activate the inner backside of your arms while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the inner backside of your arms by contracting the target muscles as you move into position one.

Start with your arms bent with your torso and head close to the wall. Continuously push your hands, thumbs, and fingers into the wall and squeeze your arms together as you push your torso away from the wall.

Isometric Strength

Continue to activate the inner backside of your arms while remaining in position one.

Video