Fitness · Upper arms

Triceps dips

Target Triceps  ·  Equipment Chair  ·  Level Intermediate  ·  Reps 8

Triceps dips is a intermediate-level fitness movement targeting the triceps, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Support1s · ease-out Press up to a straight-arm support between the bars
2. Lower1.2s · ease-in-out Bend the elbows to lower the chest, elbows tracking back
3. Press1s · ease-out Press through the palms to straighten the arms
4. Dismount0.8s · ease-in Step down and stand tall

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Triceps dips"
  rig humanoid
  prop dip-bars
  pose start = standing

  step "Support" 1s ease-out:
    shoulders: abduct 5
    elbows: flex 5
    knees: flex 70
    ankles: plantarflex 20
    pin: hands bars
    cue "Press up to a straight-arm support between the bars"

  step "Lower" 1.2s ease-in-out:
    shoulders: extend 30
    shoulders: abduct 5
    elbows: flex 90
    knees: flex 70
    pin: hands bars
    cue "Bend the elbows to lower the chest, elbows tracking back"

  step "Press" 1s ease-out:
    shoulders: extend 0
    shoulders: abduct 5
    elbows: flex 5
    knees: flex 70
    pin: hands bars
    cue "Press through the palms to straighten the arms"

  step "Dismount" 0.8s ease-in:
    shoulders: abduct 0
    elbows: flex 0
    knees: flex 0
    ankles: plantarflex 0
    ground-lock: feet
    cue "Step down and stand tall"

  repeat 8

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