All calisthenics
Dip Progression
Build the pushing strength and control needed for your first strict dip.
1
Level 1
Support Hold
3 × 15 to 30 sec
Learn to support your bodyweight on parallel bars.
2
Level 2
Assisted Dip
3 × 6 to 10
Use an assisted machine or resistance band.
3
Level 3
Negative Dip
3 × 3 to 5
Lower yourself slowly for 3 to 5 seconds.
4
Level 4
Full Dip
3 × 5 to 10
Use controlled range of motion.
5
Level 5
Weighted Dip
Only after you can perform multiple clean bodyweight dips.