Dip
Parallel Bar Dip, Chest Dip
Triceps
Vertical Push
Compound
Advanced
Set it up
Set the bars just wider than your shoulders if they adjust.
Step or jump up to a straight-arm support with your shoulders pulled down.
Cross your ankles behind you and lean your torso forward about 20 degrees.
What I say while you lift
Keep your shoulders away from your ears at the top of every rep.
Lean forward to bias the chest, stay upright to bias the triceps.
Stop when your upper arms reach parallel with the floor.
Press to a locked elbow without shrugging at the finish.
What goes wrong
Sinking well below parallel and letting the shoulders roll forward.
Bouncing out of the bottom off connective tissue.
Hanging weight from a belt before ten clean bodyweight reps.
3010
default tempo
Breathe in as you lower, out as you press back up.
breathing
Before you load it
Depth is the whole safety story here: upper arm to parallel and no further, especially with added load.
Skip it while the front of the shoulder or the sternum is sore; incline pressing covers the same work.