The pin dip is an effective way to do dips even if you don't have a dip station. As a bonus, it beats the standard dip when you're looking to build the traps, target the front delts, or get more work on your triceps. The wide grip also changes the angle to stimulate new chest growth.
The Pin Dip
Set up in the rack with the pins a little higher than your waist. Go straight down on your dips. You know you're doing it correctly when you feel it in your traps.
related posts
Rack Hip Thrusts
Hips thrusts are ridiculous looking and uncomfortable. But they're also highly effective. Here's a better way to do them.
Tip: Choose Your Own Squat
You have permission to do any type of squat that feels right to you, no matter what the squat Nazis say. Here's why.
A CrossFit Apology
Christian Thibaudeau used to make fun of CrossFit athletes, but since he began coaching them, they've taught him a few valuable things... along with earning his respect.
Tip: 3 Jumps for an Explosive Squat
Accelerate through your sticking points. Master these three jumps.