Dip
10 reps
Lower yourself until your elbows hit 90 degrees, then press back to straight arms.
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TRICEPS
Dip
A compound bodyweight staple where you suspend your bodyweight on parallel bars and lower and raise yourself by bending the arms. Kept upright, it hammers the triceps; lean forward and the chest takes over more of the work.
How to do it
- 1
Grip the parallel dip bars with your arms straight and a slight bend in the elbows.
- 2
Hold your body suspended above the floor and brace your core to keep your spine neutral.
- 3
Lean forward slightly, keep your shoulders pulled back, and bend your elbows to lower down.
- 4
Keep the elbows close to your body until they reach about a 90-degree angle.
- 5
Press through your hands to straighten your arms and return to the top.
- 6
If you can't finish your reps cleanly, use an assisted version until you build the strength.