150 Bar Dips Challenge Plan
Generate a progressive 6-week plan to reach 150 consecutive bar dips. Builds tricep, chest and shoulder strength.
A 12-week programme building to 150 consecutive bar dips. One of the best exercises for triceps, chest and shoulder strength.
- • Builds tricep, chest and anterior shoulder strength
- • Develops functional pushing strength
- • Complements pushup and running programmes
- • Requires only parallel bars or a stable surface
Do a max-rep test with proper form. Rest 5 minutes first.
Recovery gear for your dip challenge
Dip training puts significant load on shoulders and triceps. Recovery tools help you stay on track.
Foam Roller
Release tight shoulders and chest between dip sessions. Keeps your upper body mobile as volume increases.
View on AmazonCompression Socks
Aid recovery when combining upper body challenges with running training.
View on AmazonHow it works
Enter your current maximum dips. The plan builds progressively over 6 weeks with 3 sessions per week, targeting 150 consecutive dips.
Frequently asked questions
Are dips better than pushups?
They train similar muscles but differently. Dips allow greater range of motion and are more demanding. Both are valuable — dips tend to build more raw strength, pushups are more accessible. Including both gives more complete upper body development.