Tip: Dip with Chains

Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.

Remain as upright as possible (meaning you’re not leaning forwards) to effectively load the triceps.

Four sets of 6-8 reps is your prescription. These aren’t “to failure” sets, though. Leave 2-3 reps in the tank for each one. Take 2-3 minutes between sets.