rzen
5bbe3f6ff0
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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# 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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