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Beginner Dips Tutorial Starting Calisthenics — Key Takeaways

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Beginner Dips Tutorial Starting Calisthenics

Daniel Vadnal4mOct 28, 2026

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Do three sets of five 6-second eccentric dips (jump to top, lower slowly, repeat 3–5 times per set) — once you can do that with full range of motion, you can almost always do a single dip.

Key takeaways

Eccentric-only dips bridge the gap to your first full dip

Eccentric-only dips bridge the gap to your first full dip

  • Jump to top position, lower over 6 seconds, repeat for 3-5 cluster reps.
  • 3 sets of 5 smooth, full-ROM eccentrics reliably predicts a full dip.

Master 10 push-ups before attempting dip progressions

Master 10 push-ups before attempting dip progressions

  • Push-ups load ~70% bodyweight vs 100% for dips, bridging the strength gap.
  • 10 reps demonstrates sufficient pushing strength to start dip work.

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In this video

  1. 1mPush-Ups as Foundation
  2. 1mPush-Up Strength Standard and Movement Specificity
  3. 1mTriceps Dip on Bench
  4. 2mAssisted Dips with Bands or Feet
  5. 3mEccentric Dips
  6. 3mEccentric Progression Standard and Free Workout Offer

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Copy This Method To Increase Your Dips

Use the 20-rep method for dips — accumulate 20 total reps in as few sets as possible, restarting each workout until you can do them in straight sets.

Can't Do Dips? Start Here

Weighted eccentric dips (5 reps at +5 kg with control) guarantee transfer to a full bodyweight dip.

Rings Workout for Building Strength and Mass

Start workouts with dips (the "squats of the upper body") using rings, progressing to weighted dips, and pair them with ring chin-ups over pull-ups for injury-free arm and back growth.

Calisthenics Beginners Start Here

Master the dip with a 1-second pause at the bottom to prevent band recoil, use 8-second pull-up eccentrics instead of band pull-ups for faster first reps, and build push-up strength through incline progressions with tucked elbows.