Step by step
- Support yourself on the bars with straight arms and your body upright.
- Lower yourself by bending your elbows back, torso as vertical as possible.
- Go down until your elbows are at about 90°.
- Press up until your arms are straight.
Tip: Once you can do 12–15 easily, add weight with a dip belt.
Common mistakes
If you lean, your chest works more. For triceps, keep your torso upright.
Stop around 90° at the elbow.
Keep them down throughout.
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
How do I progress if I can't lift my body weight?
Use an assisted dip machine, a band or bench dips.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add triceps dips to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.