How Many Dips Should a Marine Be Able to Do

The Marine Dip Standard Isn't What You Think

To answer the question of how many dips should a Marine be able to do, you need to understand a critical fact: the official requirement is zero, but the unofficial standard that earns respect in any unit is 20 perfect-form bodyweight reps. You're likely searching for this because you're not just trying to pass a test; you're trying to become the kind of person who excels in a demanding environment. You've heard the stories, you've seen the workouts, and you want to know if you measure up. The fact that dips aren't on the official Physical Fitness Test (PFT) or Combat Fitness Test (CFT) is what causes the confusion. The PFT tests pull-ups (or push-ups), a plank (or crunches), and a 3-mile run. But in the day-to-day life of a Marine, especially in the infantry, upper-body pressing strength is a currency of capability. Dips are a fundamental measure of that strength. While no one will pull you aside for failing a dip test that doesn't exist, your performance during unit physical training (PT) is constantly being evaluated by your peers and leaders. In that arena, dips matter. Here are the real-world numbers you need to know:

• Below Average (Needs Work): Fewer than 10 reps. If you're in this range, you'll likely struggle with other strength tasks.
• Solid (You Belong): 15-20 reps. This is the benchmark for being considered strong and capable. Hitting 20 reps puts you in a solid position within the platoon.
• Excellent (You're a Leader): 25-30+ reps. At this level, you're one of the strongest in the group. This is the kind of performance that gets you noticed.
• Elite: Performing weighted dips with 45-90 lbs added for multiple reps.

Don't be discouraged if you're at 5 reps right now. Nearly everyone starts there. The goal isn't to be elite tomorrow; it's to have a clear plan to get to the 'Solid' category within a few months.

Why Your Dips Are Stuck (It's Not Your Chest Strength)

You're stuck at 5, 8, or maybe 12 dips and can't seem to add a single rep. You've been trying for weeks, just doing more dips, but the number won't budge. The reason isn't a lack of effort. It's because you're focusing on the wrong muscle. Most people think of dips as a chest exercise. They are wrong. Dips are a triceps-dominant movement. Your chest and shoulders are involved, but your triceps are the prime mover, especially at the bottom of the rep and during the lockout. Your progress is stalling because you've hit your triceps' strength limit, and doing more of the same exercise isn't making them stronger. This is the 'weak link' principle: your chain is only as strong as its weakest link. For 9 out of 10 people struggling with dips, the triceps are that link. The second reason you're stuck is volume mismanagement. You either do 'junk volume'-3 sets of 15 sloppy half-reps that don't build real strength-or you do insufficient volume, like one or two max-effort sets once a week. Let's look at the math. If your max is 8 reps and you do two sets to failure (8 reps, then 4 reps), you've completed 12 total reps for the week. This isn't enough stimulus to force adaptation. To get stronger, you need to systematically increase the total number of high-quality reps you perform each week. You need a plan that attacks the weak link (triceps) and intelligently manages your training volume. Simply 'doing more dips' is a recipe for frustration and potential shoulder injury.

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The 8-Week Protocol to Double Your Dip Reps

This isn't about just 'trying harder.' This is a structured plan to build the specific strength you need. It involves two dedicated dip-focused workouts per week, separated by at least 48 hours. For example, Monday and Thursday. This protocol will take you from 5-8 reps to 15+ if you are consistent.

Step 1: Establish Your True Max

Before you start, you need an honest baseline. Forget your ego. Your 'true max' is the number of dips you can do with perfect form. Perfect form means: starting from a full lockout at the top, lowering yourself until your shoulder joint is slightly below your elbow joint, and pressing back up to a full lockout without kipping, kicking, or stopping. Have someone watch you or film yourself. If your shoulders don't go below your elbows, the rep doesn't count. If you can't lock out at the top, it doesn't count. Be ruthless. If your number is 4, your number is 4. This is your starting point. If you cannot perform a single bodyweight dip, your starting point is Step 1A.

Step 1A: If You Can't Do One Dip. Your goal is to build the foundational strength to perform one. You will do this with 'negative dips.' Use a box or bench to jump to the top position of the dip (arms locked out). From there, lower yourself as slowly as possible, aiming for a 5-second descent. Get back on the box and repeat. Your workout is 4 sets of 5 negative reps. Do this twice a week. Within 2-4 weeks, you will be able to do your first full dip.

Step 2: The Volume and Intensity Split

Your week will have two distinct dip workouts. This is the core of the program.

• Workout A: Volume Day. The goal here is to accumulate high-quality reps, not go to failure. Take your true max (let's say it's 6 reps). You will perform 6 sets of 3 reps (50% of your max). Rest for 90 seconds between each set. The total volume is 18 reps. Every single rep should look perfect. As you get stronger, you will add reps to these sets.
• Workout B: Intensity Day. This happens 2-3 days after your volume day. After a good warm-up, you will perform one single, all-out set of dips to failure, aiming to set a new 'true max' record. After that one set, you are done with dips for the day. This is your test.

Step 3: Add Accessory Work to Kill Weak Links

After your main dip work on both days, you will target the muscles that support your dip. This is non-negotiable. This is what separates this plan from just 'doing more dips.'

• After Workout A (Volume Day): Perform Close-Grip Bench Press. This directly builds tricep pressing power. Do 3 sets of 6-8 reps with a challenging weight. Follow this with Overhead Dumbbell Tricep Extensions for 3 sets of 12-15 reps to build tricep mass.
• After Workout B (Intensity Day): Perform Weighted Push-Ups. This builds chest and shoulder endurance that helps at the bottom of the dip. Place a 25 or 45-pound plate on your back and do 3 sets to failure. Follow this with hanging leg raises (3 sets to failure) to build the core stability required to keep your body rigid during a dip.

Step 4: The Progression Plan

Progress is built in. On Volume Day, once you can successfully complete all 6 sets of 3 reps, you will increase to 6 sets of 4 reps the following week. Once you master that, you move to 6 sets of 5, and so on. On Intensity Day, your goal is to beat your previous max by at least one rep. If you hit a new max of 7, your new volume workout will be based on that number. If you get stuck and cannot add reps for two consecutive weeks, take a 'deload' week: cut all sets and reps in half and do not perform a max test. This allows your body to recover, and you will come back stronger.

Your Dip Progression: What the First 60 Days Actually Look Like

Progress isn't a straight line. Knowing what to expect will keep you from quitting when things get hard. This is a realistic timeline for someone starting with a max of 5-8 reps and following the protocol consistently.

Week 1-2: The Adjustment Period. You will be sore. Your triceps, chest, and the front of your shoulders will feel it. Your numbers might even feel weaker as your body adapts to strict, full range-of-motion reps. This is normal. Do not get discouraged. The goal of these two weeks is not to set records, but to master the form and be consistent with the workouts. Trust the process. Your 'true max' might not even increase in these two weeks.

Week 3-4: The 'Click'. This is where the initial strength gains kick in. The movement will start to feel smoother and more natural. You'll likely see your first significant jump in your max-rep test, going from 6 reps to 8 or 9. Your volume day will feel more manageable. This is the positive feedback that proves the system is working. The soreness will be less intense as your body adapts.

Month 2 (Weeks 5-8): The Grind. Progress will slow from a leap to a crawl. This is where mental toughness comes in. Adding just one rep to your max is a huge victory. You might hover at a 12-rep max for two weeks before finally breaking through to 13. This is where the accessory work-the close-grip bench and weighted push-ups-really pays off by strengthening the muscles that help you push through that sticking point. By the end of 60 days, it is realistic to have added 5-10 reps to your starting max, putting you in the 10-18 rep range. Getting from 15 to 20+ reps is a new battle that requires the same dedication. It could take another 2-3 months, but by then, you will have built the strength and discipline to see it through.

You read this far. You're serious.

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Frequently Asked Questions

Proper Dip Form vs. 'Junk' Reps

Perfect form requires starting at a full arm lockout, keeping your chest up and shoulders pulled back and down. Lower yourself until your shoulder is below your elbow. Drive back up to a full lockout. Junk reps involve shallow movement, flaring your elbows out wide, and letting your shoulders roll forward, which does little for strength and puts your shoulder joint at risk.

Dips vs. Push-ups for Marine Prep

Do both. Push-ups are on the PFT and are non-negotiable. You must train them. Dips are a superior movement for building raw pressing strength and tricep mass. Getting strong at dips will have a direct, positive carryover to your push-up numbers and overall upper-body strength. They are partners, not competitors.

Using Bands vs. Negative Reps

For someone who cannot do a single dip, negative reps are superior. They build eccentric strength through the entire range of motion. Resistance bands provide the most assistance at the bottom of the dip, which is exactly where you need to build the most strength. Start with negatives to build your base. Bands can be a useful tool later on.

Shoulder Pain During Dips

Shoulder pain from dips is almost always a form issue. The two main causes are letting your shoulders roll forward at the bottom or going too deep for your current mobility. Focus on keeping your shoulders packed down and back. Stop the descent when your shoulder is level with your elbow. If pain persists, stop and focus on push-ups and rotator cuff strengthening exercises.

How Often to Train Dips

Train dips a maximum of two times per week using a structured plan like the one above. Your muscles do not get stronger during the workout; they get stronger during recovery. Training dips every day is a fast track to overuse injuries, stalled progress, and burnout. Allow at least 48 hours of rest between sessions.