Chest Dip
Chest TricepsFront delts Bodyweight reps
| Primary muscle | Chest |
|---|---|
| Secondary | Triceps, Front delts |
| Equipment | Bodyweight |
| Logged as | reps |
| Default jump | reps only |
| Strength standard | Dip standards, one-rep max |
Cue
Lean forward, elbows flare slightly, go until the shoulders meet the elbows.
How to progress it in Beatweek
Chest Dip progresses by reps. The engine reads your last sessions and sets a target one rep above last time; when every set reaches the top of the range it asks for one more on every set.
- Rep range: with a routine target of 10, the range is 10 to 12; without one it is read from your history.
- Some set under the top: same load, beat each set by a rep.
- Every set at the top: every set gets one more rep (no weight to add).
- Two sessions in a row with half the sets 2 reps under the bottom: reset to the bottom and rebuild.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Chest Dip counts toward the dip strength standard: see where your lift stands in the dip standards by bodyweight, or turn a set into a max with the dip one-rep max calculator.
Log it in Beatweek
Add Chest Dip to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.