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Skill progressions

Dip progression workout

Find the hardest step you can do for 8 clean reps at the right depth, and train there two or three times a week. Lower until your upper arms are about level and your elbows are bent to about a right angle, and stop short of any pinch at the front of the shoulder. No trial has compared these steps; the order follows our dip move pages.

20 minBeginner9 movesA band · A bench or box · Strength machine · Pull-up bar · Gymnastic ringsShoulders · Back · Triceps · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoPush the floor away at the topEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  2. Band pull-apart2 × 15
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

The ladder (pick your step)

Rest 90 s

  1. Bent-knee bench dip3 × 8 to 12
    Beginner · Triceps, Chest, Shoulders · 3D demoTo a right angle at the elbow at mostHarder: Parallel bar dip
  2. Bench dip3 × 8 to 12
    Beginner · Triceps, Chest, Shoulders · 3D demoKeep the range short at first, and skip it if the front of your shoulder hurtsHarder: Parallel bar dip
  3. Dip machine3 × 8 to 12
    Beginner · Triceps, Chest, Shoulders · 3D demoThe gym option: the same press with less than your body weightHarder: Parallel bar dip
  4. Parallel bar dip3 × 10 to 20 s holds
    Advanced · Triceps, Chest, Shoulders · 3D demoThe support hold at the top: straight arms, shoulders down. Move on at a steady 20 to 30 secondsEasier: Bench dipHarder: Ring dip
  5. Parallel bar dip3 × 3 to 5 slow lowers
    Advanced · Triceps, Chest, Shoulders · 3D demoStep up to the top and lower over 3 to 5 seconds to the right-angle depth, then step downEasier: Bench dipHarder: Ring dip
  6. Parallel bar dip3 × 5 to 10
    Advanced · Triceps, Chest, Shoulders · 3D demoFull dips. Use a band or the assisted machine until you can do 5 cleanEasier: Bench dipHarder: Ring dip
  7. Ring support hold4 × 10 to 20 s
    Intermediate · Triceps, Shoulders, Chest · 3D demoBefore ring dips: rings close to your body, shoulders downEasier: Bench dipHarder: Parallel bar dip
  8. Ring dip3 × 3 to 8
    Advanced · Triceps, Chest, Shoulders · 3D demoAfter about 8 steady bar dips and a steady ring support holdEasier: Parallel bar dipHarder: Muscle-up

Triceps without the dip (if your shoulder complains)

  1. Diamond push-up2 × 6 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoHands on a bench to make it easierEasier: Incline push-upHarder: Archer push-up

Tips

  • Move up a step when every set reaches the top of its range: 12 on the bench steps, 10 for full dips.
  • Breathe in on the way down and out on the way up, and take about 2 seconds to lower.
  • Bench dips take the shoulder furthest back of any dip. If the front of your shoulder pinches, skip them and use the machine, a band or close-grip push-ups.
  • Pain behind the breastbone isn't normal: stop dips and get it checked. Call 999 (911 in the US) for chest pain that spreads to your arm, neck, jaw or back, or comes with breathlessness or sweating.
  • Train two or three times a week with a day between, stopping each set 1 to 3 reps short of failure.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the dip progression workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A bench or box, Strength machine, Pull-up bar, Gymnastic rings. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.