Muscle
Chest / Arms
PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Chest Focus
Chest Dips
Coach Notes
Coach Take
Deep pressing pattern that can rapidly grow chest and triceps.
Make It Easier
Assisted Dips
Level It Up
Weighted Dips
Build Size
4 x 6-10, rest 90-150s
5 X 3 5 Rest 2
30-3:30
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Push
PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY
Pattern
Vertical
VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
Play Liftdle
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