9 levels · Pushing · skill 4/10
Develop pushing strength through progressively harder dip variations.
Hands on a bench behind you, feet on the floor. The easiest dip variation.
Use your feet on the ground to assist with parallel bar dips.
Jump to the top of the dip bars and lower as slowly as possible.
Use a resistance band looped under your knees to reduce load.
Full dip on parallel bars from straight arms to 90 degrees.
Lean forward on parallel bars and dip behind them. Shoulder-centric.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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