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Advanced Bodyweight Dip Progressions

Muscles worked

  • Lower Chest
  • Front Shoulder
  • Tricep
  • Upper Chest

Equipment

Dip Bar
Dip Bar

Form Cues

  • Perform all progressions carefully

  • Do not rush your progress between the levels

  • Execute each level correctly to avoid injuries

  • Don't push yourself, using progressions can be as hard as extra weight

Progressions

  1. 01

    Straight-Bar Dips

    • Place your hands shoulder-width apart on one single bar, facing the bar

    • 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

    • Make sure to keep you hip slightly back and away from the bar

    • Touch the bar with your chest or abs at the bottom

    • Pause for a second at the bottom, but don’t rest on the bar

    • Push back up

    • Keep your core engaged throughout the movement

    • Don't shrug the shoulders to the ears as you move

  2. 02

    Archer Straight-bar Dips

    • Place your hands double-shoulder-width apart on one single bar, facing the bar

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

    • Lower down to one arm, keeping the other arm fully extended

    • Make sure to keep you hip slightly back and away from the bar

    • Touch the bar with your chest or abs at the bottom

    • Pause for a second at the bottom, but don’t rest on the bar

    • Push back up

    • Now repeat going to the other arm

    • Alternate sides each rep and perform the same number on both sides to maintain side-to-side balance

    • Keep your core engaged throughout the movement

    • Don't shrug the shoulders to the ears as you move

  3. 03

    Russian 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

    • Keep your legs extended in front of you and maintain a vertical torso the whole time

    • Lower your body by breaking at the elbows, keeping the torso upright

    • Go down until your forearms are resting on the bars

    • Lean back forward to come bac up

    • Keep your core engaged throughout the movement

    • Don't shrug the shoulders to the ears

  4. 04

    Tricep 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

    • Keep your legs extended in front of you and maintain a vertical torso the whole time

    • Lower your body by breaking at the elbows, keeping the torso upright

    • Go as deep as you can without the elbows or shoulders hurting

    • 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

  5. 05

    Forward-Leaning 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

    • Lean forward slightly, then start the descent

    • Lower your body while leaning forward further

    • Go as deep as you can or stop once you start leaning

    • Pause for a second at the bottom

    • Push back up by engaging chest, front shoulder and tricep and getting back upright slowly

    • Keep your core engaged throughout the movement

    • Avoid overarching the back

    • Don't shrug the shoulders to the ears

  6. 06

    Dip to Scapula Raise

    • 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

    • At the top, push the hip further up behind you by tucking the knees in and rounding the spine

    • Enter a tuck planche like position at the top

    • Slowly lower down again

    • Avoid overextending your elbows or overarching the back

    • Don't shrug the shoulders to the ears

  7. 07

    Almost Tucked Planche Dip

    • 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

    • Lean forward, tuck the knees in and pull the hip up behind you

    • Lower your body while maintaining the lean constantly

    • Go as deep as you can or stop once you lose the lean

    • Pause for a second at the bottom

    • Push back up, but don’t lose any of the lean

    • Keep your core engaged throughout the movement

    • Avoid overarching the back

    • Don't shrug the shoulders to the ears

  8. 08

    Resistance-Band Dips

    Bands
    Bands

    • Attach a resistance band between 2 bars and strap it over your neck so that it is pretensed

    • 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

    • Now the band should be pushing you down extra

    • 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 back up by engaging chest, front shoulder and tricep

    • Keep your core engaged throughout the movement

    • Don't shrug the shoulders to the ears

Common mistakes

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