Dip progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Bench dip · Beginner · reps
   Hands on the edge of a bench behind you and legs extended forward with the heels on the floor; the elbows bend to lower the hips straight down in front of the bench and extend to press back up.
2. Dip · Intermediate · reps
   Supported on straight arms between parallel bars with the torso upright, the elbows bend backward until the upper arms are about parallel to the floor, then press back to straight arms.
3. Straight bar dip · Advanced · reps
   Supported on top of a single straight bar with locked arms and the bar at the hips, the elbows bend backward and the chest leans forward over the bar until the elbows are about 90 degrees, then the arms press back to loc