Dip (Weighted)
The Dip (Weighted) is the primary streetlifting vertical pushing exercise, logged in ENIX with WEIGHT_AND_REPS distinctly from Bodyweight Dips and Dip (Assisted). Adding external load via a dip belt builds exceptional anterior deltoid, sternal/clavicular pectoralis major, and triceps brachii force production. Achieving a +50% to +85% bodyweight Weighted Dip provides the raw pressing muscle mass required for advanced Planche and HSPU progressions.
15 strict Bodyweight Parallel Bar Dips to 90°+ depth
+60% Bodyweight for 5 strict reps (Intermediate) / +90% BW 1RM (Advanced)
Weighted: Dip (Weighted) · Assisted: Dip (Assisted)
Step-by-Step Biomechanical Execution
Depressed Top Support
Mount the parallel bars with locked elbows and depressed scapulae.
Full-Depth Eccentric Descent
Lean the torso 15°–20° forward and lower until the shoulder joint drops slightly below the elbow joint crease.
Explosive Lockout Press
Drive through the palms back to full 180° elbow extension.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Keep forearms vertical throughout the descent
- Break parallel (shoulder crease below elbow crease) on every competition-standard rep
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Maintain active scapular depression and retract slightly as you descend.
Prerequisite Exercises
Foundational entry node — no prior static prerequisite required.
Unlocks Next Progressions
Unlock 8 Calisthenics Skill Trees & Isometric Hold Timer in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger