rzen
7c241ec44c
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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# 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
|
||
|
||
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.
|