Mastering strict dips can be challenging for a lot of adult gymnastic skill seekers. Strict dip requires significant upper body strength, particularly in the triceps, chest, and shoulders. They also require flexibility in the chest and triceps—adults with limited shoulder flexibility struggle to perform dips without pain.

Mastering the correct form for strict dips involves understanding the body
positioning, proper muscle engagement, and coordinated movement.

Proper progression is essential in strength training. If you try to do strict dips without building strength through progressive exercises, you will find it difficult.

If you experience shoulder pain while performing deep dips this is often a sign of tight and/or weak shoulder external rotators. If you do experience pain, STOP! Do not push through pain.

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If you are pain-free, then you’re in the right place.

A base level of strength

First, before you start training, it is wise to master three sets of 8-10 reps of perfect push-ups. It would help if you showed good scapular control and a certain level of upper-body pushing strength before you jump into dip training.

If you’re still working on your push-up strength, you can also start building shoulder depression strength with dip shrugs. Here are a couple of variations that you can explore:

When performing dips, we do not want the shoulders shrugging up towards the ears as this decreases pushing power and can increase the chance of injury.

Step 1. Start with isometrics

The next progression is building strength at the bottom of the dip with bottom dip holds.

4 sets of :15-:20sec is a good milestone to aim for.

Isometrics are an excellent way to build strength in the position being trained, plus or minus degrees.

We need to build strength at the bottom of the dip to press from here.

Step 2. Progress to Eccentric Dips

Next, we would move to eccentric dips.

Five sets of 1-3 reps accumulating 15-30sec of total time under tension.

We are stronger in the eccentric phase of a movement than in the concentric phase of a movement. Therefore, it makes sense to build strength in the eccentric before we start doing concentric.

Step 3. Continuing to Build Strength

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For the next progression, there are a few options to choose from, and it depends on the individual.

Option 1: Weighted Eccentrics

We are between 120-150% stronger in the eccentric phase of movements than in the concentric phase.

Hence, you'll be able to lower more weight than you can lift.

If you still can't do a concentric rep after doing bodyweight eccentric dips, you can start adding weight to your eccentric to continue building strength.

Option 2: Eccentric Pause Reps

You can use the pause method if you don't have a weight belt or weights for the weighted eccentrics.

The pause method is also helpful for those who experience a sticking point in their concentric dips.

We can add pauses at different points of elbow flexion.

For example, you could do one eccentric rep with three 5 seconds pauses:

Pause 1: 10 degrees of elbow flexion

Pause 2: 90 degrees of elbow flexion

Pause 3: At the bottom of the rep

Again, isometrics are an excellent way to build strength in the position being held plus or minus degrees.

You can choose to do anywhere between 1-3 pauses at different points in the movement.

If you have a particular sticking point in your concentric phase, this could be a beginner getting stuck on their first rep or someone who can pump out ten reps but hits a sticking point on rep 11. You can add pauses at the sticking point to help build strength here.
You can also add weight to the eccentric pause dips.

Option 3: Strict Dips

If you've got the strength to start training strict dips with good form, go for it.

You might only have the strength to do 1-3 reps, and that's fine if you can do 5-10sets of low reps, with 2-3mins rest between each set.

Another option is to do a 10min Every Minute On the Minute (EMOM) workout, slowly aiming to increase the total volume of reps.

In week 1, it might be 1rep EMOM.

If you succeed, then week 2 is 2reps EMOM.

Maybe it takes you 3weeks to achieve 2reps EMOM, and that's fine. Once you nail it, then increase it to 3 reps EMOM.