Calisthenics · Updated 2026-09-19
Dips Workout: From Your First Dip to 20 Strict Reps
Train dips twice a week with 4 hard sets. If you can't do a single dip yet, start with bench dips and negative dips (jump to the top and lower yourself over 4 seconds). Once you hit 5 strict dips, add 1-2 reps per week, then progress to ring dips or added weight. Most people go from 0 to 10-20 dips in 8-12 weeks.
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See plans and pricingWhy dips are the third pillar of calisthenics
Pull-ups build your back, push-ups build horizontal pressing — and dips tie it all together. They load chest, front delts and triceps with your full bodyweight through a range of motion a push-up can never reach.
Dips are also the fastest route to a muscle-up: the top half of a muscle-up is literally a dip. If you can't press out of the bottom of a dip, you will never finish the transition.
What a strict dip looks like
The most common mistake is going deep too early. Shoulders handle depth once the muscles around them are strong enough — not before. Own the range you can control and expand it over weeks.
- 01Start locked out at the top, shoulders pulled down and away from your ears.
- 02Lower under control until your upper arm is just below parallel — no deeper.
- 03Elbows track back, not flared out to the sides.
- 04Press up without swinging your legs; core and glutes braced.
- 052 seconds down, 1 second up. Tempo is half the work.
Chest dips or triceps dips?
Both versions are correct — they just train different things. Run triceps dips on push day if you want a stronger lockout, chest dips if you want chest size. Save ring dips until you can do 10 strict bar dips.
| Variation | Body position | Primary muscle |
|---|---|---|
| Triceps dip | Torso vertical, elbows tight | Triceps |
| Chest dip | Torso leaned 20-30° forward, elbows slightly out | Lower chest |
| Ring dip | Rings, wrists free to rotate | Chest, triceps, stabilisers |
The 8-week program
Train dips twice a week with at least 48 hours between sessions and 2-3 minutes of rest between sets. Dips are a strength exercise, not conditioning.
| Week | If you have 0 dips | If you have 5+ dips |
|---|---|---|
| 1-2 | 4 × 8 bench dips + 3 × 3 negatives (4 sec) | 4 × 4 strict + 2 × 8 bench dips |
| 3-4 | 4 × 10 bench dips + 4 × 3 negatives | 4 × 6 strict, 2 min rest |
| 5-6 | 3 × 2-3 strict + 3 × 3 negatives | 4 × 8 strict + 1 set to near failure |
| 7-8 | 4 × 4-5 strict | 5 × 8-10 strict or ring dips |
Shoulders and elbows: avoiding the usual injuries
Dips have an undeserved bad reputation. The problem is rarely the exercise — it's depth and volume. Jumping straight to full depth for 50 reps a week overloads the front of the shoulder and the elbow tendons.
Warm up with 2 sets of bench dips and 20 shoulder circles, stay inside the range you control, and leave 1-2 reps in reserve on every set except the last.
How the app helps
The camera analysis in Calisthenics.dk counts your dips and scores depth and elbow angle in real time, so you know whether the rep was actually strict instead of guessing. The AI coach adapts the program above to your level and switches you to harder variations when you top out the rep range.
How the app helps you with this
Frequently asked questions
How many dips should I be able to do?
10 strict dips is a solid intermediate standard. 20 clean reps is considered advanced, and past that point adding weight beats adding reps.
Are dips bad for your shoulders?
Not if you build depth gradually and keep the elbows tracking back. Injuries usually come from going very deep too early or training dips daily without recovery.
What if I can't do a single dip?
Start with bench dips (hands behind you on a bench, feet on the floor) and negatives, jumping to the top and lowering slowly. Most people reach their first strict dip in 4-6 weeks.
Can I do dips at home without bars?
Yes. Two sturdy chair backs, the edge of a sofa or a kitchen counter work for bench dips. For strict dips, a set of parallettes or a dip station is the cheapest equipment you can buy.
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