Upper-body pull

Tricep Dips

Trains triceps first, with real work landing on chest, front delts.

Muscle contribution per set

Triceps1

Chest.35

Front Delts.25

These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.

Tempo

3down

0pause

2up

0squeeze

Tricep and chest dip with tempo; controlled eccentric protects shoulders, increases time under tension.

Elbows track back; only go as deep as shoulder comfort allows.

Derived from tempo research on this movement class.

Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.

How Heatwayve progresses it

Progresses by load: +1.25kg increments, earned session by session from your rep quality.

Swap it for

Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.

Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.