DIPS
Bodyweight dip on parallel bars. One of the six Benchmark movements. Significant tricep and chest demand.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Grip the parallel bars and support your bodyweight with arms fully extended.
- 2
Lower your body by bending the elbows, leaning slightly forward.
- 3
Descend until the upper arms are at least parallel to the floor.
- 4
Press back to full lockout.
- 5
Maintain control throughout — no swinging.
THE STANDARD
Upper arms must reach parallel to the floor at the bottom. Full lockout at the top. No kipping or swinging.
COACHING CUES
COMMON MISTAKES
Not reaching sufficient depth — upper arms must reach parallel.
Excessive forward lean — this shifts emphasis to the chest.
Swinging or kipping — strict movement only.
Not locking out at the top.
SCALING / SUBSTITUTIONS
Band-assisted dip — reduces load while maintaining the movement pattern.
Bench dip as a regression (hands on bench behind, feet on floor).
Negative dip — jump to the top position, lower slowly.
300WOD APPLICATION
Dips are one of the six Benchmark movements and appear across all Standards. At Spartan level, weighted dips may be prescribed. 50 strict dips is a significant test.
EXERCISE INTELLIGENCE
Dip capacity is a primary indicator of tricep and pressing strength in the 300WOD system. One of exactly two Spartan-eligible bodyweight exercises.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary