Arms
Dips
Dips is a bodyweight exercise that mainly works the triceps, with the chest and shoulders helping. Kynetix starts it at 3 sets of 5 to 8 reps.
At a glance
| Main muscle | Triceps |
|---|---|
| Also works | Chest, Shoulders |
| Body part | Upper Arms |
| Equipment | Body Weight |
| Kynetix default | 3 sets of 5 to 8 reps |
The one cue
Lean forward for chest, stay tall for triceps. Shoulders down.
The same cue Kynetix shows on this lift during a workout.
How to progress
Add reps first: when you can do 8 clean reps on every set, make it harder. Slow the lowering to three seconds, pause at the hardest point, or add load with a backpack, dip belt or vest. Kynetix logs bodyweight sets with any extra load, so the progress still shows.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does dips work?
Mainly the triceps, with the chest and shoulders helping.
How many sets and reps of dips should I do?
Kynetix starts it at 3 sets of 5 to 8 reps. Stay in that range and add weight once every set reaches 8 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.