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T

rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:18:07 -04:00

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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.

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Dip