equipment

Dip Bar, Bodyweight

sets

3-4

reps

5-10

rest

2-3 min

1. Attach weight using a dip belt before you get on the bars.
2. Grip the parallel bars and press up to support yourself on straight arms.
3. Set your shoulders down away from your ears.
4. Lean your torso forward slightly and cross your ankles behind you.
5. Brace your midsection before the first repetition.

1. Lower yourself by bending your elbows.
2. Keep the slight forward lean as you descend.
3. Lower until your upper arms are roughly parallel with the floor.
4. Press back up until your arms are extended.
5. Keep your shoulders down at the top rather than shrugging.

Inhale as you lower, exhale as you press back up.

• Keep your shoulders pulled down throughout.
• Lean forward for more chest, stay upright for more triceps.
• Stop the descent at about parallel rather than sinking as low as possible.
• Master bodyweight dips for full sets before adding load.
• Get on and off the bars carefully while weighted.

• Descending far past parallel into a deep, unsupported bottom position.
• Letting the shoulders shrug up toward the ears.
• Adding weight before bodyweight dips are controlled.
• Bouncing out of the bottom of each repetition.
• Swinging the legs to generate momentum.

From arms fully extended down to upper arms roughly parallel with the floor. Depth should be limited by where your shoulders stay stable, not by how far you can sink.