Horizontal Push · Compound
Dip
Also known as Dips, Chest Dip, Tricep Dip. Targets Chest, Triceps with an optimal working range of 6–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dip:
- 1 Lean torso slightly forward to target chest
- 2 Lower until upper arms are roughly parallel to bars
- 3 Press through palms to lockout
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Dipping too deep into shoulder impingement
- ✕ Shrugging shoulders up toward ears
Programs Featuring Dip (11)
Westside Conjugate (12-Week)
A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
Madcow 5×5 (Intermediate Ramping 5×5)
Bill Starr’s classic 3-day intermediate ramping 5×5 routine using ascending 5-rep sets on Monday, recovery squats + heavy Deadlift/Overhead Press on Wednesday, and a heavy Friday triple + 8-rep backoff set.
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
Doug Hepburn Method (8×2 Power + 3×6 Pump)
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.