Depth is the whole trade-off of a weighted dip. Stop when your shoulders reach about elbow level—roughly 88 percent of your maximum shoulder extension range. Going deeper stresses the front of your shoulder capsule and doesn't give you anything back. Stay there, and you're safe. Forward lean matters just as much. A vertical dip becomes a triceps exercise; a lean makes it hit your chest. The angle of your torso directly determines whether you're training chest or arms. Lean forward deliberately. To execute: grasp the bars with hands roughly shoulder-width apart, keep your elbows tucked near your ribs, and step up to full arm extension. Lower yourself by bending the elbows and hips, leaning forward as you descend. Press back up hard, maintaining the forward lean throughout. The whole descent should be slower than the ascent. Add weight conservatively—2 to 5 pounds at a time. Loaded dips fall apart quickly if the mass jumps too fast. Your form is what keeps you safe when there's weight on the belt.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced