Why Are Dips So Hard but Push Ups Are Easy

The 45-Pound Difference You Can't See

The answer to why are dips so hard but push ups are easy is simple physics: a push-up has you lifting about 70% of your bodyweight, while a dip forces you to lift over 95%. You're not weak; you're trying to lift significantly more weight without realizing it. It’s a frustrating feeling. You’ve been consistent with push-ups, maybe you can knock out 20, 30, or even 50 reps. You feel strong. Then you get on a dip station, lower yourself down, and can't push back up. It feels like hitting a brick wall, and it makes you question all the progress you thought you made.

Let's break down the math. If you weigh 180 pounds:

• Push-up: You press approximately 70% of your body weight. That's 180 lbs * 0.70 = 126 pounds.
• Dip: You press over 95% of your body weight. That's 180 lbs * 0.95 = 171 pounds.

That’s a 45-pound jump in resistance. You’re not failing at dips because you’re bad at them; you’re failing because you’re trying to add 45 pounds to your press overnight. No one would walk into a gym, bench press 126 pounds, and then immediately try to bench 171 pounds on the next set. Yet, that's exactly what you're asking your body to do when you switch from push-ups to dips. The floor in a push-up provides support for your lower body, effectively removing about 30% of the load. In a dip, your entire torso and legs are dead weight hanging below you, and you have to lift almost all of it. This is the primary reason dips feel impossible while push-ups feel manageable.

The Hidden Weaknesses Push-Ups Don't Expose

Beyond the raw weight difference, dips are harder because they demand a level of stability and muscle activation that push-ups simply don't. A push-up is a closed-chain, horizontal press. Your hands and feet are fixed to the floor, creating a stable, predictable environment. Dips are an open-chain, vertical press. Your body is suspended in the air, and you alone are responsible for creating stability.

This exposes three key weaknesses that push-ups hide:

1. Shoulder and Core Instability: During a push-up, the floor does half the stabilization work for you. During a dip, your rotator cuffs, traps, and core have to fire constantly to keep your shoulders from collapsing and your body from swinging. If these stabilizer muscles are underdeveloped-and for most people, they are-your body will feel shaky and weak, preventing your primary movers (chest and triceps) from exerting maximum force.
2. Triceps Dominance: While both exercises work the triceps, dips place a much greater demand on them, especially at the bottom of the movement. A push-up is often limited by chest strength. A dip is almost always limited by triceps strength and shoulder stability. If your triceps are the weak link in your upper body chain, dips will expose that immediately.
3. Deeper Range of Motion Under Load: A proper dip requires you to lower your body until your shoulders are slightly below your elbows. This places your muscles under a deep stretch while they are bearing nearly your full body weight. Push-ups don't require this same degree of shoulder extension under such a heavy relative load. This combination of depth and weight is a unique challenge that requires specific training to overcome.

You now understand the physics and the muscle mechanics. Dips are harder because they're heavier and require more stability. But knowing this doesn't get you your first rep. How do you bridge the 45-pound gap between your push-up strength and your dip strength? If you don't have a plan to systematically close that gap, you're just guessing.

Turn 'I can't' into your first rep.

Track your dip progression. See your strength build week by week.

The 3-Step Protocol to Your First 10 Dips

Feeling strong in push-ups and weak in dips is normal. The goal isn't to do more push-ups; it's to build the specific strength and stability that dips demand. This 3-step protocol is designed to do exactly that. Follow it for 12 weeks, and you will be able to do multiple, full-range-of-motion dips.

Step 1: Build the Foundation (Weeks 1-4)

For the first month, you won't do a single full dip. Instead, you'll focus on two exercises that build the specific strength you're missing. Do this twice a week.

• Support Holds: Get on the parallel bars and hold yourself up with your arms locked straight. Keep your shoulders pushed down and away from your ears. Your goal is to build stability. Start with 3 sets of 15-second holds. Add 5 seconds each workout until you can comfortably hold for 3 sets of 45-60 seconds. This will feel shaky at first. That's the point.
• Negative Dips: Use a box or jump to get to the top position of the dip. Now, fight gravity and lower yourself as slowly as humanly possible. Aim for a 3- to 5-second descent. Once at the bottom, place your feet on the floor or box and reset. Do not try to push back up. Perform 3 sets of 3-5 negative reps. This builds eccentric strength, which is the foundation for concentric (pushing) strength.

Step 2: Bridge the Gap with Assistance (Weeks 5-8)

Once you can hold yourself for 45+ seconds and control a 5-second negative, you're ready to start training the full movement with assistance. You have two options: resistance bands or an assisted dip machine.

• Band-Assisted Dips: Loop a thick resistance band over the dip bars and place your knees or feet in the loop. The band will provide the most help at the bottom, which is the hardest part. Choose a band that allows you to perform 3 sets of 5-8 reps with good form. Your goal is to increase reps over time. Once you can do 3 sets of 12 reps, move to a thinner band. Repeat the process.
• Assisted Dip Machine: If your gym has one, this is also a great tool. Set the assistance weight so you can perform 3 sets of 5-8 reps. For example, if you weigh 180 lbs, setting the machine to 50 lbs means you are lifting 130 lbs. Decrease the assistance weight by 5-10 lbs each time you can hit 3 sets of 12 reps.

Step 3: Achieve Bodyweight and Add Reps (Weeks 9+)

After progressing through the bands or machine, you'll reach a point where you're using the thinnest band or minimal assistance. Now it's time to test your bodyweight dip. You should be able to perform at least 1-3 clean reps. From here, the goal is simple progressive overload.

• Your New Goal: Perform 3 sets of as many reps as possible (AMRAP) with good form. Your mission each workout is to add just one total rep across all three sets. If you did 3, 2, 1 reps last time (6 total), your goal next time is 7 total reps (e.g., 3, 2, 2). It's slow, but it's guaranteed progress. Once you can perform 3 sets of 10-12 bodyweight dips, you've officially mastered the movement and can consider adding weight with a dip belt.

What Progress Actually Looks Like (And Why It Feels Slow)

Progressing on dips is not a linear path. It's a grind that requires patience. Understanding the timeline will keep you from quitting when it feels like you're not getting anywhere.

• Weeks 1-2: This phase will feel humbling. The support holds will make your shoulders and triceps burn in a way you've never felt. Your negative reps will feel shaky and uncontrolled. You will not do a single rep of a 'real' dip. This is not failure; this is you building the raw stability that push-ups never taught you. Your main win is surviving the workouts and showing up for the next one.
• Month 1 (Weeks 3-4): By the end of the first month, something will click. Your support holds will feel solid, reaching 45 seconds or more. Your negatives will be smooth and controlled, lasting the full 5 seconds. You are measurably stronger and more stable, even though you still haven't done a concentric rep. This is the most critical phase-don't skip it.
• Months 2-3 (Weeks 5-12): This is the 'bridging' phase with bands or a machine. Progress will be visible here. You'll move to thinner bands or less assistance weight every couple of weeks. Around week 8 or 10, you will likely get your first unassisted, full-range-of-motion dip. It might only be one rep, but it's a massive milestone. From there, it's a slow climb, adding one rep at a time.
• The First Plateau: Everyone hits a wall, usually around 5-8 reps. You'll get stuck here for a few weeks. This is the time to check your recovery, sleep, and nutrition. To break through, you can add more volume with an easier variation. For example, do your bodyweight sets, then finish with one high-rep set using a light band. This pushes your muscles past their previous limit and forces adaptation.

That's the plan: support holds, negatives, then banded reps, then bodyweight. You'll track your hold times, your negative descent seconds, the band color, and your reps for each set. That's at least 3 data points per workout, 2-3 times a week, for 12 weeks. Trying to remember if you did 4 negatives or 5 last Tuesday is how progress stalls.

Your entire dip progression. In one place.

Every hold, negative, and rep logged. Proof you're getting stronger.

Frequently Asked Questions

The Role of Assisted Dip Machines

Assisted dip machines are a good tool, but they aren't a perfect substitute for bands. They build strength in your chest and triceps but do less for shoulder stability because the machine moves on a fixed path. It's best to combine them with stability work like support holds.

Preventing Shoulder Pain During Dips

To keep your shoulders safe, do not go too deep. Your shoulders should only go slightly below your elbows at the bottom. Keep your chest up and pull your shoulder blades back and down. If you feel a sharp, pinching pain in the front of your shoulder, stop immediately and reduce the range of motion.

Chest Dips vs. Triceps Dips

For a chest-focused dip, lean your torso forward about 30 degrees and allow your elbows to flare out slightly. To target your triceps more, keep your torso as vertical as possible and your elbows tucked in tight to your sides throughout the movement.

How Often to Train Dips

While learning, you can practice the progressions (holds, negatives) 2-3 times per week. Once you can perform bodyweight reps, treat dips like any other major strength lift. Train them 1-2 times per week, allowing at least 48 hours of rest for recovery and muscle growth.

What If I Don't Have Dip Bars

You can practice on two sturdy, identical-height chairs or kitchen countertops placed back-to-back. Ensure they are stable and won't slide apart. Start with support holds and negatives to test the setup's safety before attempting more dynamic movements like assisted or full reps.