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Push · Beginner

Dip

Vertical push on parallel bars — foundation for muscle-up and HSPU progressions.

About this skill

Dips build chest, triceps, and anterior delts. Controlled depth and stable shoulders matter most.

Prerequisites

  • 15 full-range push-ups
  • 30 s support hold on bars

Progression ladder

  • 1

    Bench dip

    3×10–12

    Hands on bench, controlled ROM.

    Focus: Push pattern

  • 2

    Support hold

    3×20–30 s

    Active lockout on bars.

    Focus: Stability

  • 3

    Eccentric dip

    3×5 slow

    Slow lower with foot assist.

    Focus: Eccentric control

  • 4

    Full dip

    3×5–8

    ~90° elbows, no swinging.

    Focus: Volume

  • 5

    Tempo dip

    3×3 (3 s lower)

    For strength quality.

    Focus: Control

Training tips

Lower only as deep as shoulders stay stable; avoid excessive depth early on.