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