Motion demo
Anatoly Power

Weighted Dips

Anatoly's raw pressing power — controlled depth, brutal load.

Sets

5

Reps

5

Rest

3:00

RPE

9

Targets

ChestTricepsFront Delts

Coach cues

bluee method
  1. 01

    Lock the brace: ribs down, glutes on, before you unrack.

  2. 02

    Descend under control until shoulders sit below elbows.

  3. 03

    Drive the parallettes apart on the way up — never soft-elbow it.

Do not do this

Shrugging into the ears at the bottom — kills the shoulder.

Half-reps for ego weight. Depth first, load second.

Progression ladder

lvl 4 / 6
  • 01Bench Dips
  • 02Bodyweight Dips x8
  • 03Bodyweight Dips x15
  • 04Weighted +10kg x5
  • 05Weighted +20kg x5
  • 06Weighted +40kg x3

Fuel this movement

Grilled Salmon + Asparagus

Paired meal

Grilled Salmon + Asparagus

420

kcal

"Omega-3 and magnesium quiet the tendon inflammation heavy pressing creates. Zero junk carbs."

P

42g

C

12g

F

22g

Next: Hollow Body Hold →