Eccentric Dip
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Dip Station, Bodyweight
Primary muscle group
Triceps Brachii, Pectoralis Major
Secondary muscle groups
Deltoids, Rectus Abdominis
Movement pattern
Eccentric-Only Vertical Push
Training goal
Maximal Strength
Sport
Bodybuilding, General Athletic Development, Gymnastics, MMA, BJJ
Overview
Purpose. Build the strength needed for a full dip by loading the eccentric phase first.
How it fits the system. A beginner-level eccentric-only vertical push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Straight-Bar Dip and Towel Pull-Up.
Primary muscles
Triceps Brachii, Pectoralis Major
Secondary muscles
Deltoids, Rectus Abdominis
Movement pattern
Eccentric-Only Vertical Push
Equipment
Dip Station, Bodyweight
Difficulty
Beginner
How to Perform
- Step or jump to the top of a dip station with the arms locked.
- Lower over four to five seconds under full control.
- Stop at the bottom, then step or jump back to the top.
- Repeat for the prescribed reps.
Coaching Cues
- "Count the seconds down."
- "Shoulders stay packed."
- "Stop the set when the descent becomes a drop."
Common Mistakes
- Descending faster than the target tempo.
- Letting the shoulders roll forward at the bottom.
Progressions & Regressions
Progressions
Reduce tempo, then progress to band-assisted and full dips.
Regressions
Bench dip, or a shorter range.
When to Use It
When to use
Beginners building toward a first dip, and shoulder-conscious pressing work.
When not to use
Shoulder pain in extension.
Programming
4–6 reps, 3 sets, 4–5 second eccentrics, 90 seconds rest.
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