Weighted Dips (Quarter Rep Emphasis) Guide

Perform dips on parallel bars with a controlled descent. Lower into a full dip, then perform a small quarter-range pause/hold at the bottom before pressing up explosively. Keep chest slightly leaned forward to emphasize the lower chest and protect the shoulders; scapula should be retracted and core braced throughout.

Muscles worked: chest (primary), triceps and front deltoids (secondary). Common mistakes include excessive forward shoulder rotation and shrugging the shoulders; proper form requires controlled scapular position and avoiding deep uncontrolled depth if it causes pain. Benefits include increased pressing strength and improved chest thickness, especially when performed with a deliberate bottom-quarter emphasis to build stretch tolerance.