Strength Test

How to Test Weighted Dip

Test your max added weight for a single dip rep.

Warm-Up First

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

  1. 15-10 minutes light movement
  2. 210-15 push-ups
  3. 32 sets of 5 bodyweight dips
  4. 41 set at 50% estimated max
  5. 51 set at 75% estimated max
  6. 6Rest 3-5 minutes between warm-up sets

How to Perform the Test

  • Add weight via belt, vest, or dumbbell between legs
  • Perform a single strict dip
  • If successful, rest 3-5 minutes and add weight
  • Continue until failure
  • Your max is the last successful weight

What Counts as a Good Rep

  • Full lockout at top
  • Upper arms at least parallel at bottom
  • No excessive swinging
  • Clean controlled rep

Recording Your Result

Record added weight only. Example: "+45 lbs" or "+20 kg"

Safety Notes

  • •Do not force depth if shoulders protest
  • •Small weight jumps near your max

Other Strength Tests

Max Pull-Ups

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

Max Dips

Test your maximum parallel bar dip reps.

Max Push-Ups

Test your maximum strict push-up reps.

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