Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Dip

Also called Parallel bar dip, Weighted dip

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest, Triceps

Also delts

You need

Dip bars

Also works on the assisted pull-up / dip

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Lean forward for chest, stay upright for triceps
  2. 2Lower until shoulders are just below elbows
  3. 3Add weight once 12 clean reps are easy

Most common mistake

Dropping fast into the bottom with shoulders rolled forward.

Watch a demo

Good for

  • Loads the muscle while it’s stretched
C
For swimming
#15 of 15
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Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
TransferGood
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SStraight-Arm PulldownCable
  • ACable External RotationCable
  • ALat PulldownCable
  • SPull-UpBodyweight

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