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Dips

3 sets of 6-10 dips, 90 s rest. Bench dips if full dips are too hard.

Strength
General strength
8 min
Moderate intensity
Moderate injury risk
Dip bars

How to do it

Support yourself on parallel bars with straight arms. Lean slightly forward and lower slowly until your elbows are bent about 90 degrees, then press back up. Do 6-10 reps per set, 3 sets, with 90 seconds rest. Too hard? Do bench dips: hands on a bench behind you, feet on the floor. Don't go lower than feels comfortable for your shoulders. Balances all the pulling from climbing.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Dips

0:00 / 8:05

Ready

8:05

3 rounds

3 sets of 6-10 dips, 90 s rest. Bench dips if full dips are too hard.

3
rounds
1:30
rest
8:05
total

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Who it's for

Pushing strength to balance the pulling, and useful for mantles. Straightforward, but shoulders don't all like the bottom position.

Common mistakes

  • Going too deep. Elbows to about ninety degrees. Deeper isn't better and it's where shoulders get unhappy.
  • Shrugging at the bottom. Keep the shoulders down away from the ears.
  • Dropping fast. Lower slowly, press up under control.
  • Ignoring shoulder pain. Switch to bench dips or push-ups instead. There's no exercise here worth a shoulder.

How to progress

Bench dips, then full dips, then add weight with a belt. Six to ten reps is the useful range at every level.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Power Endurance Keep your power through one hard move after another.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.