The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
A stretch across the lower chest at the bottom and the chest and triceps pushing you up. Sharp pain at the front of the shoulder means you went too deep.
Common mistakes
- Going too deep. Stop when the upper arms are about parallel. Deeper loads the front of the shoulder.
- Staying fully upright. That is a triceps dip. Lean forward to hit the chest.
- Shrugged shoulders. Push the shoulders down before you lower.
- Bouncing at the bottom. Control the turnaround.
Variations
An easier dip with your feet on the floor.
A less demanding bodyweight push.
Loaded pressing for the chest.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 6–15 | Stop 1–2 reps before failure | 90 s |
| Building up | 3 × 5–8 of the easier version | Clean reps only | 60–90 s |
| Stronger | 3–4 × 6–10 with added weight | 1–3 reps in reserve | 2 min |
If you cannot do 5 good dips, use an assisted dip machine or a band. Once you can do 3 sets of 12, add weight with a dip belt. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
Are dips good for the chest?
Yes, especially the lower chest, when you lean forward. Upright dips shift the work to the triceps.
How deep should I go on dips?
Until your upper arms are about parallel to the floor. Going much deeper puts strain on the shoulders.
What if I cannot do a dip?
Use an assisted dip machine, a resistance band, or start with bench dips.
How many sets and reps for dips?
3 sets of 6 to 12 reps. Add weight when 12 gets easy.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.