Dip

Heavy compound push for chest, triceps and front delts.

Progression

1. 1

   Support Hold

   Lock out arms on parallel bars.

   Goal: Hold 30s
   Mark as complete
2. 2

   Negative Dip

   Lower under control for 4 seconds.

   Goal: 3×5
3. 3

   Band-assisted Dip

   Use a band for assistance.

   Goal: 3×8
4. 4

   Full Dip

   Shoulders below elbows, full lockout.

   Goal: 3×8
5. 5

   Weighted Dip

   Add weight via belt.

   Goal: 5×3 @ +20kg