All exercises
The Arsenal
Dips
Press your bodyweight up on parallel bars or a bench.
How to do it
- —Lean slightly forward for chest, stay upright for triceps.
- —Go to about 90° at the elbow — deeper isn't automatically better for shoulders.
- —Lock out every rep.
Common mistakes
- —Dropping into the bottom with no control.
- —Shrugging up into the ears at the bottom.
- —Adding weight before owning bodyweight sets of 10.
Scale it easier
Bench dips or band-assisted.
Scale it harder
Add weight, slow the descent, or pause at the bottom.
Don't have the equipment?
Close-grip push-upsBench dipsTricep pushdowns
In the log
6 workoutsPush Day — Chest / Shoulders / TricepsSaturday, September 26, 2026 · superset, 12+ each4x4 MedMan Method — Strength DayTuesday, September 22, 2026 · 3 setsBench Day (3x5 @ 80%)Monday, September 14, 2026 · 3x12Bench Day (3x5 @ 80%)Monday, August 31, 2026 · 3x10-12 · 3x154x4 MedMan Method — Shoulder DayFriday, August 28, 2026 · 3x12Bench Day (3x5 @ 80%)Monday, August 24, 2026 · 3x10