Strength Test

How to Test Max Dips

Test your maximum parallel bar dip reps.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 210-15 push-ups
  3. 32 sets of 3-5 easy dips
  4. 4Rest 2-3 minutes before testing

How to Perform the Test

  • Start at the top with arms locked out
  • Lower until upper arms are parallel to ground (or deeper)
  • Press back to full lockout
  • Continue until form breaks down

What Counts as a Good Rep

  • Full lockout at top
  • Upper arms reach at least parallel at bottom
  • No excessive forward lean or swinging
  • Controlled movement throughout

Recording Your Result

Record total clean reps. If you can do more than 20, consider testing weighted dips instead.

Safety Notes

  • •Do not go deeper than comfortable for your shoulders
  • •Keep shoulders down and back

Other Strength Tests

Max Pull-Ups

Test your maximum strict pull-up reps in a single set.

Max Push-Ups

Test your maximum strict push-up reps.

Weighted Pull-Up

Test your max added weight for a single pull-up rep.

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