How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Dips
Heavy upper-body push. Chest lean or upright for triceps.
intermediateCult Gym floorCult Studio
Chest · Triceps · Shoulders · Bodyweight
How to handle weight
When 10 bodyweight reps are easy, add a small plate on a belt. Skip added load if you cannot control the bottom.
Usual programming
3–4 × 5–12. Add weight when 10 is easy.
Caution
Shoulders down. Stop at ~90° if the front shoulder yells. Do not bounce out of the hole. Chest lean or upright — pick one and own it.
Setup
Lock out on parallel bars, slight lean, descend to 90°.
Cues
- Shoulders down
- Don’t bounce out of the hole
- Stop if the front shoulder yells
Common mistakes
- Going too deep with a cranky shoulder
- Kipping for no reason
- Neck crane
Home swap
Bench dip to a box, or push-up
