9 steps · Pushing · skill 4/10
Develop pushing strength through progressively harder dip variations.
Before this progression: Push-up
This is a tip: you can start anyway.
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.
Next you can try: Planche Ring Foundations Bar Muscle Up Rings Muscle Up
Add weight via a dip belt or dumbbell.
Counts with extra weight of 20% of your body weight
Next you can try: Iron Cross
Lean forward on parallel bars and dip behind them. Shoulder-centric.
Dips on a straight bar (hand placement like a push-up).
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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