ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• Body Part: ꯐꯥꯁꯤ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Pectoralis Major Sternal Head
• Secondary Muscles: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Triceps Brachii

Introduction to the ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯑꯁꯤ ꯄꯦꯛꯇꯣꯔꯦꯜ ꯃꯁꯂꯁꯤꯡ, ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯛꯇꯤ ꯂꯩꯕꯥ ꯀꯝꯄꯥꯎꯟꯗ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫ ꯃꯁꯤ ꯃꯁꯜ ꯃꯥꯁ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯜ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯍꯣꯠꯅꯔꯤꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯂꯦꯚꯦꯂꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯁꯤꯡ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯃꯁꯜ ꯗꯤꯐꯤꯅꯤꯁꯟ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫
• ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯇ꯭ꯔꯥꯏꯁꯦꯄꯁ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ꯫
• ꯊꯧꯑꯣꯡ ꯑꯁꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ: ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯟꯊꯍꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯍꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯀꯁꯨ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• Depth of Dip: ꯆꯦꯁ꯭ꯠ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯅꯥ ꯆꯠꯄꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯗꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯉꯃꯗꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯍꯥꯐ ꯔꯤꯞ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯂꯤꯃꯤꯠ ꯇꯧꯕꯥ ꯌꯥꯏ꯫
• ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯏꯁꯤꯡ ꯇꯨꯡꯁꯤꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫

ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯅꯩ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯛꯇꯤꯒꯤ ꯑꯐꯕꯥ ꯆꯥꯡ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯗꯕꯥ ꯗꯤꯄꯁꯤꯡꯗꯥ ꯆꯪꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯗ ꯗꯤꯞ ꯅꯠꯠꯔꯒꯥ ꯗꯤꯞ ꯃꯦꯁꯤꯅꯗꯒꯤ ꯍꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯃꯁꯨꯡ ꯁꯥꯐꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯐꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫

What are common variations of the ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

• ꯔꯤꯡ ꯗꯤꯄꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯖꯤꯃꯅꯥꯁ꯭ꯇꯤꯛ ꯔꯤꯡꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖꯦꯁꯟ ꯃꯊꯧ ꯇꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯁꯜ ꯍꯦꯟꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯃꯁꯤꯕꯨ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯀꯤ ꯍꯦꯟꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯋꯦꯏꯇꯦꯗ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯋꯦꯠ ꯕꯦꯜꯇ ꯑꯃꯥ ꯊꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯗꯝꯕꯜ ꯑꯃꯥ ꯊꯃꯗꯨꯅꯥ ꯔꯦꯁꯤꯁ꯭ꯇꯦꯟꯁ ꯍꯥꯄꯆꯤꯟꯗꯨꯅꯥ, ꯃꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯕꯦꯟꯆ ꯗꯤꯄꯁꯤꯡ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯕꯦꯟꯆ ꯑꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯍꯟꯊꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤ ꯑꯣꯏꯅꯥ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯀꯤ ꯍꯦꯟꯅꯥ ꯑꯦꯛꯁꯦꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯚꯔꯖꯟ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫
• ꯁꯤꯉ꯭ꯒꯜ ꯑꯥꯔꯝ ꯗꯤꯄꯁ: ꯃꯁꯤꯒꯤ ꯑꯍꯣꯡꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯥꯔꯝ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯅꯤ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯆꯦꯁ꯭ꯠ ꯑꯃꯁꯨꯡ ꯑꯥꯔꯃꯒꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯑꯈꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯏ꯫

What are good complementing exercises for the ꯆꯦꯁ꯭ꯠ ꯗꯤꯞ ꯇꯧꯕꯥ꯫?

• ꯏꯅꯛꯂꯥꯏꯟ ꯕꯦꯟꯆ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯁꯇꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯊꯛꯀꯤ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯆꯦꯁ꯭ꯠ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯗꯝꯕꯜ ꯐ꯭ꯂꯥꯏ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯆꯦꯁ꯭ꯠ ꯗꯤꯄꯁꯤꯡꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯆꯦꯁ꯭ꯇꯀꯤ ꯃꯁꯂꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯄꯦꯛꯇꯣꯔꯦꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯥꯏꯁꯣꯂꯦꯠ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯗꯤꯄꯀꯤ ꯀꯝꯄꯥꯎꯟꯗ ꯃꯨꯚꯃꯦꯟꯇꯀꯥ ꯂꯣꯌꯅꯅꯥ ꯃꯁꯂꯁꯤꯡ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫