Exercise name: Dips

Exercise description:

• 1. Set Up on the Bars: Grab the parallel bars with your hands spaced roughly shoulder-width apart. Jump or press up until your arms are fully extended and straight, depressing your shoulders down away from your ears.

• 2. Engage Your Core and Body: Tighten your abs and glutes, and point your legs straight down or cross them slightly behind you.

• 3. Lean Forward (Based on Focus):

  • For a chest-focused dip, lean your torso slightly forward and allow your elbows to flare out just a bit.

  • For a triceps-focused dip, keep your torso more upright and tuck your elbows backward, close to your body.

• 4. Lower Your Body: Inhale and bend your elbows slowly to lower yourself. Descend until your upper arms are parallel to the floor or your shoulders drop slightly below your elbows, making sure to stay within a pain-free range of motion.

• 5. Drive Back Up: Exhale and push through your palms and lower your body back up to the starting position. Fully straighten your arms at the top while keeping your shoulders depressed.

Technique that must be performed to count: Descend until your upper arms are parallel to the floor or your shoulders drop slightly below your elbows. Fully straighten your arms at the top.

# of repetitions before shooting: 5-10

Casual division modifier: Less reps.

Exercise equipment needed: Dip bar.