Dip Hold
Press through the hands to lift the hips in a reverse tabletop and hold.
Overview
Dip Hold is a beginner isometric hold on Flexor that lifts the hips into a reverse tabletop hover to load the triceps, shoulders, and core.
What Dip Hold targets
You'll feel the triceps brachii and rear shoulders working to keep the hips elevated while the abdominals maintain the line.
Why add Dip Hold to your routine
Builds isometric strength in the triceps, shoulders, and posterior chain.
- Challenges core bracing in a loaded shoulder-extension position.
- A low-equipment alternative to bench dips.
Who it's for
Beginners building triceps and core endurance before dynamic dips.
When to do it
Use in upper-body circuits, warm-ups, or short home workouts.
Dip Hold (reverse tabletop hover) lifts the hips off the floor with hands planted behind you and fingers pointing toward the heels. Keep elbows slightly bent, engage the core, and hold the hover with steady breathing.
Setup cue
Sit with knees bent, feet flat, and hands planted behind you with fingers pointing toward your heels. Press through your palms to lift your hips off the floor, keeping elbows slightly bent.
Practice notes
In Flexor, Dip Hold is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Dip Hold.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit with knees bent, feet flat, and hands planted behind you with fingers pointing toward your heels.
- Press through your palms to lift your hips off the floor, keeping elbows slightly bent—keep it smooth.
- Engage your core and hold the hover while focusing on long, easy breaths.
Cues that help the movement stay smoother and more controlled.
- Stack wrists under shoulders and keep elbows hugging in.
- Lift the hips until the torso forms a straight line from knees to shoulders.
- Keep the chest open and chin slightly tucked.
Patterns to watch for so the shape stays clearer.
- Letting the hips sag toward the floor during the hold.
- Flaring the elbows out wide instead of keeping them close.
- Holding the breath or shrugging the shoulders toward the ears.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Builds isometric strength in the triceps, shoulders, and posterior chain.
- Challenges core bracing in a loaded shoulder-extension position.
- Useful as a low-equipment alternative to bench dips.
Similar movements to explore next
-
Reverse Plank
Face-up isometric hold: lift hips between hands and heels to strengthen glutes, posterior shoulders, and core.
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
-
Single Arm Plank
High plank with one arm lifted to train anti-rotation core strength and shoulder stability.
-
Hand Plank
Hold a high plank on straight arms with a straight line from head to heels and steady core bracing.
-
Hand Side Plank
Hold a side plank on a straight bottom arm with hips lifted in a line from head to heels.
-
Overhead Tricep
Overhead triceps stretch that bends the elbow behind the head to lengthen the back of the upper arm.
-
Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
-
Cow Face
Stack one elbow overhead and the other behind your back to open the shoulders and triceps.
Common questions
Which body areas does Dip Hold target?
Dip Hold is a movement that mainly targets your triceps, shoulders, and core. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Dip Hold work?
Primary muscles associated with Dip Hold include triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Dip Hold suitable for beginners?
Dip Hold is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Dip Hold?
In Flexor, Dip Hold runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Dip Hold?
Dip Hold has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Dip Hold?
No. Dip Hold is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Dip Hold?
Dip Hold appears in guided Flexor sessions such as Strength Prep Mobility Flow and Fasting-Friendly Ease Level 1. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
