Calisthenics
Dips
Dips train triceps, chest and front delts. Controlled depth protects the joint.
Setup
- Arms locked, shoulders down (‘in pockets’).
- Slight lean for chest, more upright for triceps.
- Stable grip, neutral wrists.
Execution
- Bend elbows back; don’t shrug.
- Upper arms near parallel — don’t force pain.
- Press to lockout with shoulders down.
- No wild swinging.
Common mistakes
- Shoulders to ears
- Forced painful depth
- Elbows flaring hard
- Half reps with momentum
Progressions
- Bench dips or band assist
- Negatives
- Add weight after 8–10 clean reps