push Pattern
Dips
Primary Targettriceps
Equipmentgym / bodyweight
SETUP & EXECUTION
Initial Phase
- 01Mount the dip bars with arms fully extended.
- 02Lean torso forward slightly to target chest.
- 03Cross ankles behind you.
Movement Phase
- Lower your body until shoulders are below elbows.
- Keep elbows tucked, not flaring out side-to-side.
- Press back up to full lockout.
Form Deviation Analysis
- ×Staying too upright (shifts focus to triceps).
- ×Partial reps (not going deep enough).
- ×Swinging legs for momentum.
Safety Protocols
Avoid if you have pre-existing shoulder impingement issues.
Contraindicationsshoulder pain