If My Dips Have Stalled What Should I Do

It’s one of the most frustrating feelings in the gym. You’re putting in the work, but your dips are completely stuck. You can’t add a single rep. You can’t add 5 pounds. You just show up, hit the same numbers, and leave feeling defeated. This guide will show you exactly what to do when your dips stall.

Key Takeaways

• Your dips stalled because you stopped applying structured progressive overload; simply “trying harder” is not a plan.
• Use the Double Progression method: first, increase reps to 12 per set, then add 5-10 lbs and drop your reps back to 8 to repeat the cycle.
• The most common mistake is inconsistent form, especially not reaching a 90-degree elbow bend on every single rep.
• Training dips more than twice per week is counterproductive and often leads to shoulder or elbow pain, hindering progress.
• To break a plateau, add accessory exercises like close-grip bench press and skullcrushers to strengthen your triceps, the primary mover in the dip.
• If you can’t add weight, you can use resistance bands to add 10-20 lbs of assistance, allowing you to perfect your form and build volume.

Why Your Dips Stalled (The Real Reason)

If your dips have stalled, the answer is almost always the same: you stopped applying structured progressive overload. Your body is an adaptation machine. The 3 sets of 10 reps that felt hard two months ago are now just a warm-up. Continuing to do the same number of reps with the same weight week after week gives your muscles zero reason to grow stronger.

You're stuck because what you're doing has become maintenance, not a stimulus for growth. Many people think the solution is to just do more sets or more reps, but this often leads to “junk volume”-sloppy, partial reps that don't actually build strength and increase your risk of injury.

A true plateau isn't just a bad day. It's 2-3 consecutive weeks of zero progress. You either can't add a single rep to your sets (a rep stall) or you can't increase the weight without your form completely falling apart (a weight stall).

This isn't a sign that you've hit your genetic limit. It's a sign that your current approach has run its course. You need a new, smarter strategy. Simply showing up and hoping to be stronger won't work. You need a mathematical plan for progression.

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The 3 Most Common Dip Mistakes Killing Your Progress

Before we get into the plan to fix your stall, you need to be brutally honest with yourself. Are you making one of these three mistakes? Fixing these is non-negotiable. If you don't, no program will work.

Mistake 1: Inconsistent Form and Partial Reps

This is the number one progress killer. You think you did 10 reps, but you only did 3 full reps and 7 half-reps. A proper dip requires your upper arm to become at least parallel with the floor, creating a 90-degree angle at your elbow. Anything less is a partial rep.

Partial reps are easier, which is why people cheat their way to higher numbers. But they don't build strength through the full range of motion. If you did 8 full reps last week and 10 half-reps this week, you didn't get stronger. You just cheated.

Be a stickler for form. Film your set if you have to. Every single rep should look identical. Your shoulders should be packed down and back, not rolling forward, and you must hit that 90-degree depth. It's better to do 5 perfect reps than 10 sloppy ones.

Mistake 2: No Clear Progression Plan

Walking into the gym and just “doing dips” is a recipe for failure. Hope is not a strategy. You need to know exactly what you need to hit before you even touch the dip station. This is where a method called Double Progression comes in.

It’s simple. You have two variables to progress: reps and weight.

1. Progress Reps First: You set a rep range, for example, 8-12 reps. Your goal is to add reps each week until you can successfully complete all your sets at the top of that range (e.g., 3 sets of 12).
2. Then Progress Weight: Once you achieve 3x12, you earn the right to add weight. Add 5-10 pounds. This will naturally cause your reps to drop back down to the bottom of your range (e.g., 3 sets of 8). Now, the process repeats. You work your way back up to 3x12 with the new, heavier weight.

This provides a clear, measurable path forward every single workout.

Mistake 3: Neglecting Your Weak Links

Dips are a compound exercise that heavily relies on your triceps, chest, and front deltoids. If any one of these muscles is a weak link, your entire lift will stall. You can't build a strong chain with a weak link.

Most people who stall on dips have underdeveloped triceps. They might do a lot of bench pressing, which builds the chest, but their triceps can't handle the load required to push out of the bottom of a heavy dip.

You must train these supporting muscles directly with accessory exercises. This isn't optional; it's a required part of building a bigger, stronger dip. We'll cover the exact exercises to use later in this guide.

The 4-Week Plan to Unstall Your Dips

Here is the exact, step-by-step plan to follow. Do not skip steps. This process is designed to break the plateau, force adaptation, and get you back to making consistent progress.

Step 1: Deload and Reset (Week 0)

First, you need to give your body a break. If you've been hammering away at the same weight for weeks, your joints and central nervous system are fatigued. Take 5-7 days completely off from dips and any heavy pressing movements (like bench press or overhead press).

This isn't a sign of weakness; it's a strategic retreat to allow for supercompensation. Your body will repair, your nagging aches will subside, and you'll come back stronger and ready for a new stimulus.

Step 2: Establish Your New Baseline (Week 1)

After your deload, go to the gym and find your *true* working weight. This is the weight (or bodyweight) you can use to perform 3 sets of 6-8 reps with absolutely perfect form, hitting depth on every rep. Leave your ego at the door.

Let's say you complete 3 sets of 7 perfect bodyweight reps (3x7). This is your new starting point. Write it down. This is the number you are going to beat.

Step 3: Apply Double Progression (Weeks 2-4)

Now the real work begins. Your goal for the next workout is to beat 3x7. You will aim for 3x8. You might get it on all three sets, or you might get 8, 8, 7. That's still progress. The next week, your goal is to turn that 7 into an 8.

Here’s how it looks:

• Week 2 Goal: 3 sets of 8 reps (3x8)
• Week 3 Goal: 3 sets of 9 reps (3x9)
• Week 4 Goal: 3 sets of 10 reps (3x10)

Continue this process each week. Your single mission is to add one rep to at least one of your sets. Keep going until you can successfully perform 3 sets of 12 perfect reps.

Step 4: Add Weight and Repeat the Cycle

Once you hit 3 sets of 12, you have officially earned the right to add weight. Go buy a dip belt. Add a 5 lb or 10 lb plate.

With this new weight, your reps will drop. You'll likely be back in the 3x8 range. That’s perfect. Now the cycle starts over. Your new goal is to work your way back up to 3x12 with that extra 10 lbs. Once you get there, you'll add another 5-10 lbs. This is how you build unstoppable, long-term strength.

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The Best Accessory Exercises for Stronger Dips

To accelerate your progress and smash through future plateaus, you must strengthen the supporting muscles. Add these exercises to your routine on your non-dip days or after your main dip workout.

For Triceps: Close-Grip Bench Press

This is the king of tricep mass and strength builders. By moving your hands closer together on the barbell (just inside shoulder-width), you shift the emphasis from your chest to your triceps. This directly strengthens the primary muscle used in the lockout portion of the dip.

How to program it: Perform 3 sets of 6-8 heavy reps once per week. Focus on controlled negatives and an explosive push.

For Chest and Shoulders: Incline Dumbbell Press

The bottom portion of the dip heavily involves the lower chest and front deltoids. The incline dumbbell press is fantastic for strengthening these exact areas. The dumbbells also force each arm to work independently, fixing any strength imbalances.

How to program it: Perform 3 sets of 8-12 reps once per week. Don't go super heavy; focus on a deep stretch at the bottom and a hard squeeze at the top.

For Triceps Isolation: Overhead Tricep Extensions

While heavy compound lifts build raw strength, isolation work builds muscle mass and endurance. Overhead extensions put your triceps in a fully stretched position, which is excellent for hypertrophy. More tricep muscle means more potential for strength.

How to program it: Perform 3 sets of 10-15 reps, focusing on the stretch and contraction. You can do these 1-2 times per week at the end of your upper body workouts. Skullcrushers are another great alternative.

Frequently Asked Questions

How often should I do dips?

For strength and muscle growth, training dips 1 to 2 times per week is optimal. This provides enough stimulus to progress without over-stressing your shoulder and elbow joints. Training them more frequently often leads to overuse injuries that will halt your progress completely.

Should I focus on chest dips or tricep dips?

It depends on your goals, but for breaking a plateau, consistency is key. A chest dip involves leaning your torso forward, while a tricep dip keeps your torso upright. Pick one style, master the form, and stick with it throughout your progression cycle.

What if I can't do weighted dips yet?

If you don't have a dip belt or aren't strong enough, use resistance bands for assistance. Loop a band over the dip bars and place your knees inside it. The band will reduce your effective body weight, allowing you to perform full range-of-motion reps and build volume.

My shoulders hurt when I do dips. What should I do?

Shoulder pain during dips is almost always caused by two things: going too deep or letting your shoulders roll forward. Do not go past the point where your upper arms are parallel to the floor (a 90-degree elbow bend). Actively keep your shoulders pulled back and down throughout the entire movement.

Is it better to do more reps or add more weight?

Both are essential for long-term progress, which is why the double progression model works so well. You first earn the right to add weight by mastering a specific rep count. This ensures you build a solid foundation before increasing the load, reducing injury risk and guaranteeing progress.

Conclusion

A stalled dip is not a dead end; it's a signal that you need a more intelligent plan. Stop guessing and hoping for progress.

Follow a structured progression model, fix your form, and strengthen your weak links. That is the guaranteed path to breaking your plateau and building powerful, impressive dips.