HOW TO DO CHEST DIPS
- Take the bars, lock out, and lean the torso slightly forward. Toes can drift behind you.
- Lower until the shoulders are at or just below the elbows, only as deep as the shoulders allow.
- Press back up without shrugging into the neck. Stop shy of a slam at the top.
COMMON MISTAKES
- Upright “triceps” dips logged as chest dips. Upright dips belong on the triceps-dip slug. Lean if this is a chest movement.
- Dumping into the bottom. Depth without control is a shoulder problem, not hypertrophy.
VARIATIONS
- Assisted dip — Use the machine until full-range bodyweight is clean.
- Parallel bar triceps dip — More upright, more triceps.
- Bench triceps dip — Home-gym fallback.
PROGRESSIONS
- Assisted dips or feet-on-the-floor partials.
- Full-range bodyweight sets of 6–10.
- Add a dip belt when extra sets are easy. Log the extra weight in LIFTAG.
PROGRAMMING NOTES
Treat weighted dips like a press: 3–4 hard sets. If you add a belt, log the plate, not just “bodyweight,” or the PR chart never moves.
FREQUENTLY ASKED QUESTIONS
Open Chest Dips in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
