Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand between the dip bars and grip them at shoulder width with straight arms. Lean slightly forward to shift your weight onto your hands, then lower under control until your elbows reach about 90°. Press back to full lockout while keeping your shoulders down and your core engaged. Use your legs only for minimal assistance as needed.
Keep your shoulders depressed and elbows tracking slightly backward. Maintain a slight forward lean to emphasize the chest. Lower slowly and pause briefly at the bottom for better control. Use your legs only as much as needed, reducing assistance over time. Lock out your elbows fully at the top before starting the next repetition.
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