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Dip Progression: From Easy to Hard

5 steps, ordered from easier to harder. Open a step to see how to do it and its target range.

  1. Bent-Knee Bench Dips1. BeginnerBent-Knee Bench Dips8 to 15 reps
  2. Bench Dips2. BeginnerBench Dips8 to 12 reps
  3. Parallel Bar Dips3. IntermediateParallel Bar Dips5 to 10 reps
  4. Straight Bar Dips4. AdvancedStraight Bar Dips5 to 10 reps
  5. Ring Dips5. IntermediateRing Dips4 to 8 reps

All progressions

Train every step with Kolibi

Kolibi starts exactly where you are and grows with you, level by level.

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