Triceps · Bodyweight
Dips
The dip is a bodyweight pressing movement in which the lifter supports the body on parallel bars with straight arms, lowers by bending the elbows, and presses back up.
Also called Tricep Dips, Chest Dip, Kneeling Assisted Chest Dip. orcatrain matches these names when you search the movement catalogue.
How is the dip performed?
The lifter supports themselves between parallel bars with the arms straight and the feet clear of the floor. The body is lowered by bending the elbows until the upper arms are roughly parallel with the floor, then pressed back up to straight arms. Keeping the torso close to upright emphasises the triceps; leaning the torso forward shifts more of the work onto the chest, which is why the same movement is described sometimes as a triceps exercise and sometimes as a chest one.
What does the dip train?
The dip trains the triceps, chest and front deltoids through a pressing pattern with the whole body as the load. It is the vertical counterpart to the push up and is often the heaviest bodyweight pressing movement a lifter can do, which is why adding weight to dips is a common way to keep progressing when push ups have become easy.
How does orcatrain score the dip?
Log dips at 0 kg for a straight bodyweight set — the set and its repetitions are recorded, but no strength score is produced, because the coefficient needs a load. If you use a dip belt, log the added weight and the set is scored like any other loaded movement.
Every scored set is turned into an estimated one-rep max, and that estimate is scored with the DOTS coefficient against your bodyweight and sex — so a set is comparable with your own past work and with lifters of a different size. Sets above ten repetitions are recorded but not scored: the estimate is a curve fit that stops being honest past that point, so orcatrain returns nothing rather than a confident guess. Weights are stored in kilograms.
Track your progress on Dips.
Movement names and groupings come from Strength Level, where you can also see their strength standards for this movement. DOTS is computed by orcatrain itself.