What Is a Good Dip? Honest Numbers for Bodyweight and Weighted Dips

A good bodyweight dip is 10 to 15 clean reps for most men, and a good weighted dip is 5 reps with roughly a quarter to half your bodyweight added. Anything past 20 strict bodyweight reps or 5 reps with your full bodyweight attached is advanced.

These are working standards, not lab-tested cutoffs. Treat them as a ruler, and wear a tee that doesn't bind through the shoulders while you test yourself. The heavyweight tee collection is cut oversized for that.

Bodyweight Dip Standards

Weighted Dip Standards (Added Weight, 5 Reps)

For a 200 lb lifter, that means roughly +50 to +100 lb for 5 reps at intermediate and +100 to +150 lb for advanced. Your totals include bodyweight, so heavier lifters carry more load before a single plate is added.

Weighted Dip Targets by Bodyweight

Use the table as a rough guide. Limb length, shoulder mobility and training history all shift where you land.

What Counts as a Rep

• Depth: Upper arm at least parallel to the floor, shoulders below the elbows if your mobility allows.
• Lockout: Elbows fully extended at the top.
• No swinging: Control the descent, no kipping.
• Pause: A brief stop at the bottom keeps the count honest.

Chest Dips vs Triceps Dips

Torso angle changes which muscles do the work. Lean forward, flare the elbows slightly and let the chest stretch at the bottom, and the chest takes more of the load. Stay upright with the elbows tucked and the triceps dominate. Neither version is wrong. Pick the one that fits your goal, and judge your standards using the same style every time so your numbers are comparable.

A Simple 8-Week Dip Progression

If you're stuck below 10 reps, run this twice a week after your main pressing. It works because it keeps every rep clean.

1. Weeks 1 to 2: 4 sets of 3 to 5 strict reps with a controlled two-second descent. Use bands or an assisted machine if you can't hit 3.
2. Weeks 3 to 4: 4 sets of 5 to 7. Add a one-second pause at the bottom of every rep.
3. Weeks 5 to 6: 3 sets of 8 to 10, then one back-off set to near failure.
4. Weeks 7 to 8: Test a max set of strict reps. If you hit 12 or more, start adding load in 5 lb jumps.

Rest two to three minutes between sets. Skip the progression on weeks when your shoulders feel sore, and don't push through sharp pain.

How Dips Compare to Other Standards

Dips load the chest, triceps and front delts, and they carry over to the bench. If you want to see how your pressing stacks up, read what is a good bench press and what is a good overhead press. For other bodyweight work, see what is a good push-up number and what is a good pull-up. All the big lifts side by side are on the strength standards hub.

How to Raise Your Number

1. Add reps weekly. Aim for one more rep or a slightly slower descent each week.
2. Use sets of 3 to 5 near failure. Quality reps beat grinding.
3. Add weight once you hit 12 clean reps. A belt or a dumbbell between the feet works.
4. Keep your shoulders healthy. If the bottom position hurts, reduce depth and see a professional. This is general information, not medical advice.

Common Dip Mistakes

• Half reps. Cutting depth inflates your number and shortchanges your chest.
• Shrugging at the bottom. Keep your shoulders packed down and back.
• Swinging. Momentum hides weakness. Control every rep.
• Chasing weight too early. Add load only when bodyweight reps are clean.

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