Basic
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dips | 4 | 3 | 90 s |
| Push-up | 3 | 10 | 1 min |
To unlock the next level in a single set
- 5 Dips
Pro program
How to do 20 dips on parallel bars: a 4-level program
The dip is the hardest pressing exercise you can do without gym equipment, and also the one that punishes the shoulder hardest when trained badly. This program climbs from 4 sets of 3 to 5 sets of 10, with marks of 5, 10, 15 and 20 in a row, and keeps push-ups in every level as a base.
The 4 levels, exercise by exercise
Only the dips gate a level. Push-ups ride along in all four to hold up your pressing base, but they never block progress: if fifteen doesn't happen on a given day, the level still depends on your best set of dips.
Medium
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dips | 4 | 6 | 90 s |
| Push-up | 3 | 12 | 1 min |
To unlock the next level in a single set
- 10 Dips
High
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dips | 5 | 8 | 2 min |
| Push-up | 3 | 15 | 1 min |
To unlock the next level in a single set
- 15 Dips
Advanced
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dips | 5 | 10 | 2 min |
| Push-up | 3 | 18 | 1 min |
To complete the program in a single set
- 20 Dips
All four levels are laid out on this page. Inside the app, levels two and up are part of Tatakae Pro.
The hardest pressing exercise without a gym
In a dip you move nearly all of your bodyweight with chest, triceps and shoulder, without the help from the floor you get in a push-up. That’s why the jump from a push-up to a dip is so large, and why the Basic level is 4 sets of 3 rather than of ten.
It’s also the exercise in the catalogue that deserves the most respect. The shoulder joint tolerates plenty of load in the middle range and very little deep in it, so the difference between an excellent exercise and a chronic ache is a couple of centimetres of range.
The form that protects your shoulder
Shoulders down and back before you start. If you hang with your shoulders riding up towards your ears, the weight moves from muscle to joint. That’s the fault behind the dip’s bad reputation.
Lower to about 90 degrees at the elbow. Not a centimetre more at first. Once you have fifteen clean reps you can explore a little more range, but not before.
Lean your chest slightly forward. Fully upright loads more triceps and more shoulder; a few degrees forward shares the work with the chest.
Elbows close to the body, not flared out to the sides.
Legs still. Swinging to help yourself with momentum turns five reps into five half reps.
How the program moves
The dip sets go 4×3, 4×6, 5×8 and 5×10. Volume climbs from 12 to 50 reps per session, and rest goes from 90 seconds to two minutes in the last two levels, because a set of eight dips needs real recovery.
The marks, by contrast, go 5, 10, 15, 20. Notice they always sit above what you train per set: that’s deliberate. By the time five sets of eight feel comfortable, fifteen in a row is already there.
If you can’t do one yet
Two roads, and both work better than gritting your teeth.
Negatives are the best entry point: jump to the top, hold with your arms straight, and lower on a three count. Four sets of three, and in two or three weeks the first full rep shows up.
Band-assisted dips or dips with your feet on the floor or a box take part of the weight off and let you do complete reps from day one.
Meanwhile, the program’s push-ups keep building the base.
Where to put your phone
Side on to the bars, at mid height if you can rest it on something, with your whole body in frame. Since the movement is vertical and short, the camera needs a clear view of the elbow: before your first set, check that your arms are fully visible in both the bottom and the top position.
At a park, try to keep people from crossing behind the bars while you count.
Frequently asked questions
What do I need to do dips at home?
Parallel bars, a set of bars at a park, or two firm surfaces at the same height and far enough apart. What doesn't work is two wobbly chairs: on dips, a support that gives way is paid for with a fall on a loaded shoulder.
Are dips bad for your shoulders?
Done badly, yes. The trouble shows up when you go deep with the shoulder rolled forward. Lowering until your elbow reaches roughly 90 degrees, chest leaning slightly forward, is safe for most people and is still a full range of motion.
What's the difference between parallel bar dips and bench dips?
Bench dips, hands behind your body, force the shoulder into internal rotation and load less muscle. Parallel bar dips are harder and safer. This program uses bars throughout.
How do I start if I can't do a single dip?
With negatives: jump to the top position and lower as slowly as you can, three or four seconds. Four sets of three negatives build strength in the bottom of the range, which is where nearly everyone fails.
Why does the program include push-ups?
Because dips alone can't supply enough pressing volume without overloading the shoulder. Push-ups add cheap reps that keep chest and triceps growing between dip sessions.
How long does it take to reach 20 dips?
The estimate is ten weeks at three sessions a week. Someone arriving with eight in a row starts at the High level and moves considerably faster.