Dip

Using a grip slightly wider than the width of your body, lower your body until your upper arms are at least parallel to the ground. Try to keep your torso erect with only a slight lean forward. Drive up until your arms are fully extended. I will caution you against something I often see in the gym: Many people have a tendency to use too wide of a grip when performing dips, thus placing their shoulders at a greater risk for injury. Try to keep your grip slightly outside the width of your body.

TIP: As with chinups and pullups, you can self-spot this exercise by using rubber bands, an assistance machine, or having a bench or chair underneath that you can place your feet on. To make it harder, you can add an external weight.