June Challenge: Dips!
Ring dips, box dips, p-bar dips, use bands, support your weight a little with your feet, any kind of dips you want. Get a full range of motion which will vary depending on your shoulder and elbow flexibility. Make sure that the shoulders are actively pulled back, especially at the bottom of the dip. If you are keeping your shoulders pulled back, it should also prevent the elbows from getting too wide.
Avoid strain in your elbows by stretching the internal rotation of your shoulders. Laying on your right side to keep the right shoulder pinned down, put your arm straight out in front of you, then bend the elbow to 90 deg, use your left hand to push your palm down in the direction of your feet. Alternatively, you can try the following stretch: lay on your back and place your hand (palm down) under your hip, then squeeze your shoulder back to try to get your shoulder blade to lay flat on the floor.
Be aware of soreness in your elbows: if the lateral part of your forearms and triceps close to the elbow start getting sore, back off and do more stretching! If soreness gets into the gap between the bones in the elbow joint, stop immediately!
Week 1: do 40 dips every day
Week 2: do 20 dips every day with the following tempo:4 sec negative, 1 sec push
Week 3: do 30 dips every day with the following tempo: 2 second negative, 2 second push
Week 4: do 20 dips every day with a 2 second hold at the bottom
29th day: do 40 russian dips
30th day: do 20 muscle up transitions