Dip Progressions Without Equipment

The 5-Level Path to Full Dips (Using Only Furniture)

Let's be direct. The best dip progressions without equipment follow a 5-level system that starts on the floor, not a chair, and can take you from zero to 10 full reps in 8-12 weeks. You're probably here because you've tried doing dips on a bench or chair, felt a pinch in your shoulder, and wondered if you were even doing it right. Or maybe you can't do a single one and feel completely stuck. The problem isn't your strength; it's your starting point. Most advice throws you into the deep end with chair dips, an exercise that puts unprepared shoulders in a compromised position. We're not going to do that. We're going to build your strength from the ground up, literally, so that when you finally perform a full dip between two chairs, your body is completely ready for it. This progression isn't about just getting the movement done; it's about building the foundational pressing power in your chest, shoulders, and triceps safely and effectively. Forget the shaky, shoulder-straining reps. We're building real, usable strength that translates into a powerful physique, using only what you have in your home.

Why Starting With Chairs Is a Recipe for Shoulder Pain

The number one reason people quit doing dips at home is shoulder pain. And 9 times out of 10, that pain comes from starting with the classic bench dip where your hands are behind your back. This movement forces your shoulder joint into a combination of extension and internal rotation. For a shoulder that lacks mobility or stability-which is most people who sit at a desk all day-this is a direct path to impingement. It feels like a sharp pinch at the front of your shoulder, and it's a clear signal to stop.

A proper dip, the kind you see gymnasts do on parallel bars, keeps your torso relatively upright and your hands by your sides. This allows your shoulder blades to move naturally, depressing and retracting (pulling down and back) to create a stable platform for the press. The 5-level progression is designed specifically to build strength in a way that respects this mechanic. We start with movements like floor presses and incline push-ups that build the raw strength in your triceps and chest without putting any strain on the shoulder capsule. You earn the right to move to the next level. By the time you get to Level 4 and 5, your muscles and connective tissues are prepared for the load. You've built stability first, so when you finally get between two chairs, the movement is strong and pain-free. Skipping these foundational steps is like trying to build a house on sand. It will eventually collapse.

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The 8-Week Blueprint: From Floor to Full Dips

This is your exact plan. Don't skip a level. The goal for each stage is to hit the target reps and sets with perfect form before moving on. If you can't, stay at your current level for another week. Progress is made by mastering each step, not rushing through them. Perform this routine 2-3 times per week, with at least 48 hours of rest in between sessions.

### Level 1: The Foundation (Floor Presses & Incline Push-ups)

Mastery Goal: 3 sets of 20 reps for each exercise.

This level builds your base pressing strength with zero shoulder risk. For floor presses, lie on your back with your knees bent. Use any two objects of equal weight you can hold safely-backpacks with books, water jugs, or even just your bodyweight by pressing your hands together. Lower your elbows to the floor and press up. For incline push-ups, place your hands on a sturdy couch, table, or countertop. The higher the surface, the easier it is. Your body should be in a straight line from head to heels. Lower your chest to the surface and press back up. Stay at this level until you can comfortably complete 3 sets of 20 for both movements.

### Level 2: The Bench Dip (Done Correctly)

Mastery Goal: 3 sets of 15 reps with bent knees.

Grab a sturdy chair or bench that won't slide. Sit on the edge and place your hands next to your hips, fingers pointing forward. Slide your butt off the edge, keeping your knees bent at a 90-degree angle. The key here is to keep your back as close to the bench as possible throughout the movement. Lower yourself until your upper arms are parallel to the floor-no deeper. Going deeper is what strains the shoulder. Push back up through your palms. If you feel any pinching, you're either going too low or your back is too far from the bench.

### Level 3: Increasing Leverage (Straight-Leg & Elevated Bench Dips)

Mastery Goal: 3 sets of 12 reps with feet elevated.

Once you've mastered Level 2, you'll increase the difficulty by changing your body's leverage. Start by performing the same bench dip, but with your legs straight out in front of you, heels on the floor. This shifts more of your bodyweight onto your arms. Once you can do 3 sets of 15 reps like this, find another chair or stool of the same height to place your feet on. Now, your body is suspended between two points, forcing your upper body to support nearly 100% of your weight. This is the final step before attempting a full parallel dip.

### Level 4: The Negative Dip (Using Two Chairs)

Mastery Goal: 5 sets of 5 controlled negatives (4-second descent).

Set up two sturdy, identical-height kitchen chairs facing each other, just wider than your shoulders. Place your hands on the chairs and use your feet to kick up to the top position of a dip (arms locked out). Now, the real work begins. As slowly as you can, lower your body. Count to 4 on the way down:

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