All workouts

Chest dips

Lower chest + triceps

3 × 15ChestTricepsQuest 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