Dip

A heavy bodyweight press. Lean forward to bias the chest, stay upright to bias the triceps.

Starting point: 3 × 8
Muscles worked: Lower chest, Triceps, Front shoulders
Equipment: Dip bars

How to do it

1
Grip the bars and jump up to straight arms, shoulders down away from your ears.
2
Lean your torso slightly forward and cross your ankles behind you.
3
Lower yourself until your upper arms are about parallel to the floor.
4
Press back up to straight arms.

What to think about

“Shoulders down”
“Chest proud”
“Control the bottom”

Common mistakes

Sinking too deep and straining the shoulders
Shrugging up
Swinging the legs