# Dip

The bodyweight press on parallel bars — lower until the shoulders reach
elbow depth, then press back to straight arms.

- **Category:** Main circuit
- **Type:** Bodyweight elbow extension (chest/triceps press)
- **Targets:** Triceps, chest, front delts
- **Prescription:** 3 × 6–12
- **Defaults:** 3 × 6 bodyweight

## Setup

Support yourself on the parallel bars with straight arms, shoulders
pressed down, slight forward lean, knees bent behind.

## Execution

1. Bend the elbows and lower until the upper arms reach parallel.
2. Keep the elbows tracking back, body leaning slightly forward.
3. Press back up to full lockout without the shoulders shrugging.

## Cues

- Shoulders stay down away from the ears at every depth.
- More forward lean hits chest; upright hits triceps.
- Depth to parallel — a shaky bottom inch isn't worth the shoulder.

## Common Mistakes

- Sinking the shoulders into the ears at the bottom.
- Flaring the elbows straight out.
- Bouncing out of the deep position.

## Progression

Use the assisted dip machine or bands until full-range reps are smooth;
then add reps, then hang weight from a belt.
