Strength Standards

Dip Strength Standards

The dip is the king of upper body pushing exercises in calisthenics. Your dip strength indicates your readiness for planche training, muscle-ups, and other pressing skills.

Dip Standards by Level

Beginner1-8 reps

Building foundational pushing strength and shoulder stability.

Intermediate9-18 reps

Solid pressing base. Ready for weighted dips.

Advanced19-30 reps

Strong pushing foundation. Ready for advanced pressing skills.

Elite31+ reps

Exceptional pushing endurance and strength.

Standards by Bodyweight

Like pull-ups, dip performance varies by bodyweight. Heavier athletes will do fewer reps at the same strength level.

Bodyweight	Beginner	Intermediate	Advanced	Elite
Under 150 lb (68 kg)	5-10	12-20	22-32	35+
150-180 lb (68-82 kg)	3-8	10-18	20-30	32+
180-210 lb (82-95 kg)	2-6	8-15	17-26	28+
Over 210 lb (95 kg)	1-5	7-13	15-22	24+

Dip Requirements for Skills

Your dip strength determines your readiness for pushing-focused calisthenics skills:

Muscle-Up

15+ straight bar dips

Planche

20+ strict dips + weighted work

Handstand Push-Up

Strong dip foundation + shoulder strength

How to Improve Your Dip Numbers

Full Range of Motion

Go deep on each rep - shoulders below elbows

Controlled Tempo

2-3 seconds down, 1 second up for muscle growth

Add Weight

Progress to weighted dips once you hit 15+ reps

Vary Your Grip

Use parallel bars, rings, and straight bar for variety

Test Your Pushing Strength

Use our calculators to get a detailed analysis of your pushing strength and skill readiness.

Frequently Asked Questions

Beginners should aim for 5-8 strict dips as their first goal. If you cannot do any dips yet, start with bench dips, negative dips, or assisted dips using a resistance band.

Yes, 20 strict parallel bar dips puts you in the advanced category. This indicates excellent pressing strength and you are likely ready for weighted dips and advanced pushing skills.

Yes, dips are significantly harder than push-ups because you are lifting your entire bodyweight through a larger range of motion. Most people can do 2-3x more push-ups than dips.

Planche requires exceptional pushing strength. Most athletes who achieve planche can do 20+ strict dips and weighted dips with +70% bodyweight or more. The straight-arm strength requirements are separate from dip strength.

Bar dips are easier and better for beginners. Ring dips add an instability component that requires more strength and control. Master bar dips first (15+ reps) before progressing to rings.