← All exercises

Dip Progressions

Muscles worked

  • Lower Chest
  • Front Shoulder
  • Tricep
  • Upper Chest

Equipment

Dip Bar
Dip Bar

Form Cues

  • Move slowly with control

  • Get to 90° elbow angle or deeper, as long as you stay pain free

  • Control the eccentric

  • Don't overextend the back

Progressions

  1. 01

    Support Hold

    • Place your hands shoulder-width apart on the bars

    • Step into the support position

    • Extend your elbows and depress the shoulders

    • Keep the abs engaged

    • Hold the top support hold for time

    • Don't let the shoulders shrug to the ears or the arms bend

  2. 02

    Leg-Assisted Dips

    • Place a box behind you, facing dip bars

    • Place your hands shoulder-width apart on the bars

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Place your feet on the box on the back of the foot to support you the whole time

    • Lower your body until your arms form a 90-degree angle or more without going into shoulder pain

    • Pause for a second at the bottom

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  3. 03

    Band Assisted Dips

    Bands
    Bands

    • Place a band between 2 dip bars

    • Place your hands shoulder-width apart on the bars

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Place your knees or feet in the band to support you the whole time

    • Lower your body until your arms form a 90-degree angle or more without going into shoulder pain

    • Pause for a second at the bottom

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  4. 04

    Negative Dips

    • Place your hands shoulder-width apart on the bars

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

    • Use your feet to step back up in the starting position

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  5. 05

    Paused Negative Dips

    • Place your hands shoulder-width apart on the bars

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

    • Pause for a 2-3 seconds at the bottom

    • Use your feet to step back up in the starting position

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  6. 06

    Dips

    • Place your hands shoulder-width apart on the bars

    • Get into a support position, keep your elbows close to your body and depress your shoulders

    • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

    • Pause for a second at the bottom

    • Push up by engaging chest, front shoulder and tricep

    • Keep your core engaged throughout the movement

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

Common mistakes

Built into a program made for you

Every exercise here adapts to your goals, equipment and schedule inside the app.