Chest Dip.

Make every rep count.

1. 01

   Step onto the dip station and grab the handles with a neutral grip (palms facing each other). Brace your core and keep your shoulders down and back.

2. 02

   Start the rep by unlocking your elbows and leaning slightly forward as you lower yourself.

3. 03

   Descend slowly and under control until your forearms are nearly parallel to the floor (upper arms about parallel). Keep your elbows tracking back—not flaring wide.

4. 04

   Pause briefly, then press through your palms to drive your body back up to the start without shrugging your shoulders or swinging.

5. 05

   Reset your posture at the top and repeat for your prescribed reps.