Progression rule
Earn the reps at a depth you can repeat.
Pick a depth your shoulders handle, bank clean reps there, then add small load. Pain-free range beats deeper range that you cannot repeat.
NEPSYN rule
If the shoulders ache at the bottom or the depth keeps changing, hold load and fix a repeatable range first.
Progress signals
The first lever before adding weight.
Small plates extend progression past bodyweight.
An inconsistent depth hides whether you progressed.
Volume context
Chest and triceps volume drive dip progression.
| What to watch | Why it matters | What to do |
|---|---|---|
| Weekly chest sets | Supports the bottom of the dip | Add based on shoulder recovery |
| Triceps volume | Owns the lockout | Increase if you stall near the top |
| Shoulder health | Limits dip depth and frequency | Reduce range or volume if shoulders complain |
Common mistakes
Extra range is not worth the joint cost.
Bodyweight-only caps progress once reps are high.
It steals tension from the chest and triceps.
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