The strict dip is one of the fundamental movements in calisthenics. It builds the pushing strength you need for more advanced skills, from muscle-ups to handstand push-ups. But before you can start adding reps, you need to be comfortable supporting your own bodyweight.
The good news: you don’t need to master the full movement straight away. Build your support, develop your pushing strength, and work through a few simple progressions.
START WITH THE SUPPORT HOLD
Before lowering yourself into a dip, you need to be able to support your bodyweight on the bars. Start with your arms straight, shoulders stable, and body under control.
- Goal: Three holds of 20–30 seconds with good form.
- Then add controlled knee raises: Keep your arms locked and your body stable while lifting your knees slightly. If you can do this without swinging, you’re building the control needed for strict dips.
BUILD THE PUSH IN PIECES
Once you can comfortably support yourself on the bars, start training the different parts of the movement.
- Bench dips: A beginner-friendly way to introduce pushing volume. Keep the range comfortable and your shoulders pain-free. Try 3 sets of 8–12.
- Top-position holds: Support yourself on parallel bars with straight arms and stable shoulders. Hold for 10–20 seconds, for 3 sets.
- Negative dips: Start at the top position and lower yourself slowly until your upper arms approach parallel with the floor, or as far as you can comfortably control. Aim for 3–5 seconds per rep, for 3 sets of 3–5.
- Band-assisted dips: Use a resistance band to help you through the movement while practising full, controlled reps. Try 3 sets of 5–8.
- Parallel bar dips: Once you can control the lowering phase and push back up without assistance, start working towards your first strict rep.
A SIMPLE WEEK
Train pushing strength two to three times a week, leaving a rest day between sessions. For example, Saturday, Monday and Wednesday.
Each session:
1. Support holds
2. Negative dips
3. Band-assisted dips or another suitable pushing progression
Start with a variation you can control. As you get stronger, gradually reduce the assistance or increase your range of motion.
Keep every rep controlled. Your goal isn’t just to get from the top to the bottom and back again — it’s to own the movement the entire way.
COMMON MISTAKES
- Going too deep too soon: Lowering beyond your current mobility and control can put unnecessary stress on your shoulders. Build your range gradually.
- Shrugging your shoulders: Keep your shoulders stable rather than letting them creep towards your ears.
- Bouncing out of the bottom: Dropping quickly and using momentum makes the movement harder to control. Lower yourself smoothly and push back up with intent.
- Rushing to full dips: If you can’t control the lowering phase, spend more time on holds and assisted variations before progressing.
TEST IT EVERY TWO WEEKS
Every other week, try a strict dip at the beginning of a session, while you’re fresh. Start from a stable support position, lower under control, and press back up without swinging or kicking.
Don’t have your first rep yet? That’s fine. Progress isn’t always about adding another rep — sometimes it’s about getting a little more range, a slower negative, or a stronger support hold.
If you want a coach to check your technique and help you find the right progression, come and train with us at SAGER. One rep at a time.