Files

T

rzen 5bbe3f6ff0 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

2026-07-07 12:09:08 -04:00

1.1 KiB

Raw Blame History

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

Setup

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

Execution

Bend the elbows and lower until the upper arms reach parallel.
Keep the elbows tracking back, body leaning slightly forward.
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.

1.1 KiB Raw Blame History Unescape Escape

Dip