Dips
The lower-body-free squat of the upper body — bodyweight pressing at its heaviest.
Chest, Triceps, ShouldersParallel BarsAdvanced
Setup
- Support hold on parallel bars, shoulders down away from ears.
- Slight forward lean for chest; upright for triceps.
How To Do It
- Lower until upper arms are about parallel to the floor.
- Press back to a full, tall lockout.
Breathing
Inhale down, exhale up.
Common Mistakes
- Sinking into the shoulders at the bottom — depth you can control.
- Kipping legs — strict first.
Coach Sam's cue: Push the bars through the floor.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.