L-Sit Dip

Technique

How to perform L-Sit Dip

1. Start by gripping the parallel bars and pressing up into a solid support hold with your elbows locked, shoulders depressed, and core engaged.
2. Extend your legs straight in an L so your legs are parallel to the floor, forming an L sit while keeping your torso upright and legs together.
3. Inhale as you bend your elbows, lowering your body in a straight line until your upper arms are roughly parallel to the bars, maintaining the L and keeping your shoulders away from your ears.
4. Exhale as you press through your palms to extend your elbows, driving your body back up to the starting support position while holding the L-sit throughout the movement.
5. Repeat for the recommended number of repetitions, keeping your core tight, hips stable, and shoulders actively depressed during each dip.

GymDaze demonstration

Watch L-Sit Dip

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.