Step by step
- Support yourself on the bars with straight arms and shoulders down.
- Lean your torso forward and let your elbows flare out a little.
- Lower yourself by bending your elbows to about 90°, or until you feel your chest stretch without shoulder pain.
- Press up until your arms are straight, keeping the lean.
Tip: If you can't lift your body weight yet, use an assisted dip machine or a band.
Common mistakes
Going much past 90° overloads the front of your shoulder. Go only as low as you control without discomfort.
If your shoulders rise towards your ears, your chest works less. Pull them down before you start.
With your body upright the triceps do most of the work. For your chest, lean forward.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Chest or triceps dips?
Same exercise, different posture: leaning forward works your chest more; upright, your triceps.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add chest dips to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.