Achieving Your First Dip: Three Simple Steps

Checkout the YouTube video: https://youtu.be/KEFq_-2W0_o

Are you ready to conquer your first dip? In this blog post, I’ll share three exercises that have helped countless clients achieve their first dip. We’ll progress from the easiest to the most challenging, unlocking the strength and confidence you need to nail that first dip.

Level One: Feet Assisted Dips

Let’s start with the basics. Feet assisted dips provide a solid foundation for building dip strength. Here’s how to get started:

Targets to Start With: 3 Sets, 8 Reps, Lots of Leg Push
Progression Targets: 3 Sets, 3 Reps, Very Little Leg Push

Coach Notes:

“As your upper body gets stronger, reduce Reps & Leg Assistance until you can do 3x3 Reps with very little leg help.

Aim to reduce 1 rep per week. When you do, use more arms & less legs.”

Level Two: Band Assisted Dips

Once you’ve mastered feet assisted dips, it’s time to introduce a new challenge with band assisted dips. Here’s what you need to know:

Starting Targets: 3 Sets, 3 Reps, Thick Band
Progression Targets: 3 Sets, 5 Reps, Thin Band

Coach Notes:

“Once you achieve 3x5 Reps with your current band, pick a thinner band and start again at 3x3 Reps.

Aim to add 1 rep per week. Repeat this until you can do 3x5 reps with a thin band.”

Level Three: Eccentric Dips

Now, it’s time to take your dip game to the next level with eccentric dips. Here’s how to approach this advanced exercise:

Starting Targets: 3 Sets, 3 Reps. 3 Seconds Per Rep
Progression Targets: 3 Sets, 3 Reps. 10 Seconds Per Rep

Coach Notes:

“As you get stronger, gradually increase the duration of your Reps, working up to 3x3 Reps with 10 sec per rep.

Aim to add 1 sec or more to your time each week.”

Achieving Your First Dip: What to Expect

You might be wondering, how long will it take to master your first dip? With consistent training, focusing on one or two of these exercises at an intensity that challenges you, two to three times per week, you’ll be well on your way to achieving your goal in no time.

Celebrate Your Success

Once you’ve achieved your first dip, don’t forget to celebrate your accomplishment! Drop a comment on our socials and share your success with us. We’re here to celebrate your victories and support you on your fitness journey.

Conclusion

Mastering your first dip is a rewarding milestone that requires dedication, consistency, and progression. By following these three steps and staying committed to your training, you’ll soon be smashing out dips with confidence. Stay tuned for more fitness tips and tutorials, and until next time, peace!

Coach Lydia xx

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