Dip Ladder Routine

Written by Dennis on . Posted in Fitness, Workouts

Hey everyone!

This is a great dip ladder routine that you can try during your next workout! You will train all of your pushing muscles, mainly chest, triceps, shoulders, and also exercise your core!

How to perform the dip ladder routine:

  • 5 seconds hold in the top position
  • 5 seconds hold in the bottom position
  • 2 dips
  • repeat the 5 second holds, then 4 dips
  • repeat the same pattern increasing by 2 reps every round, going up to 10 and then back down to 2. The goal is to finish the whole ladder without break-ups. If you have to take a break, don’t worry, try to go longer when you try again!


For beginners: you can perform the same routine with bench dips instead of parallel bar dips.

If you have any questions, please let me know!

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