Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a weight plate to yourself via a weight belt.Step up and position your feet on the two platforms to your sides.Grab the parallel bars firmly and have your arms to your sides with elbows extended.Bring your shoulder blades back and down.Engage your abs, squeeze your glutes, and take a breath.With your triceps engaged, remove your feet from the platforms to hang in the air. Keep your torso upright and slowly bend your elbows to dip, taking care not to swing back and forth.Go down until your elbows are at or near a 90-degree angle.Press back up to the starting position, exhaling on the way up.Take another breath and repeat.Once finished, extend your legs to your sides and position your feet on the two platforms.
Master bodyweight first. Don’t rush into adding weight. Make sure you can perform at least 12 clean bodyweight dips before progressing to the weighted version. Add weight gradually. Start with a small load and only increase it if you can do 5 to 8 solid reps with good form. Use a full range of motion. Lower yourself until your elbows form a 90-degree angle. Going too shallow reduces muscle activation and limits growth.Control your tempo. Perform each rep slowly and with control. Avoid bouncing or rushing—smooth movements protect your joints and improve results. Prioritize form over load. Focus on proper technique rather than lifting heavier. If your form breaks down, reduce the weight and reset.
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