A Primer, Bodyweight Basics

TRICEP DIPS
#2
#1
Make sure your legs
don’t touch the floor
Tricep dips can be performed on any equal height platforms like 2 chairs, but a pair of
parallel bars will go a long way in calisthenics.
Grab the bars with palms facing you and your arms straight, push your shoulder blades
down and keep your elbows from flaring out.
Initiating the dip we bend our elbows to lower ourselves, try not to lean forward too
much when doing this but a little lean is fine. Go as low as you can, 90° is ideal, but range
of motion will vary based on how mobile your shoulders are, it will improve over time,
but don’t force it!
CHEST DIPS
#2
#1
With a similar execution to the normal
triceps dip, we simply learn the torso
further forward to activate the muscle
fibres of the chest.
We’ll be doing plenty of leaning next for
the planche.
As scapula depression plays a big role in this
movement (pushing down against gravity), the
stronger our scapula gets and the greater control
we have over it, the easier this exercise will
become.
22 BODYWEIGHT