Add the free-weight canon and bodyweight staples (16 exercises)
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Dip</title>
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# Dip
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The bodyweight press on parallel bars — lower until the shoulders reach
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elbow depth, then press back to straight arms.
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- **Category:** Main circuit
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- **Type:** Bodyweight elbow extension (chest/triceps press)
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- **Targets:** Triceps, chest, front delts
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- **Prescription:** 3 × 6–12
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## Setup
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Support yourself on the parallel bars with straight arms, shoulders
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pressed down, slight forward lean, knees bent behind.
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## Execution
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1. Bend the elbows and lower until the upper arms reach parallel.
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2. Keep the elbows tracking back, body leaning slightly forward.
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3. Press back up to full lockout without the shoulders shrugging.
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## Cues
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- Shoulders stay down away from the ears at every depth.
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- More forward lean hits chest; upright hits triceps.
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- Depth to parallel — a shaky bottom inch isn't worth the shoulder.
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## Common Mistakes
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- Sinking the shoulders into the ears at the bottom.
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- Flaring the elbows straight out.
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- Bouncing out of the deep position.
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## Progression
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Use the assisted dip machine or bands until full-range reps are smooth;
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then add reps, then hang weight from a belt.
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"shoulder_r": 2, "elbow_r": 8,
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"hip_r": 45, "knee_r": 130, "ankle_r": -20,
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"neck": 8, "head": -15,
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"shoulder_r": -30, "elbow_r": 110,
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"hip_r": 78, "knee_r": 148, "ankle_r": -20,
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