All workouts

Chest dips

Lower chest + triceps

3 × 12ChestTricepsQuest 2

How to do it

  1. 1Lean slightly forward.
  2. 2Lower under control, push back up.
  3. 3Keep shoulders stable.

Coaching notes

Why do it
Lower chest and triceps. Lean forward to bias chest.
Breathing
Inhale lower · exhale press up.
Tempo
Controlled lower · strong press. No drop.

Be careful

  • Keep shoulders stable. Don't dump into the bottom.
  • If shoulders hurt deep, shorten range or use assistance.
  • Lean slightly forward for chest; upright = more triceps.

Common mistakes

  • Dropping too deep
  • Swinging legs
  • Shrugging into the ears