Negative Dip

Build strength through controlled lowering — master the eccentric phase to unlock full dips and build massive strength

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical) — Eccentric Only
Primary Muscles	Triceps, Chest
Secondary Muscles	Front Delts
Equipment	Parallel Bars or Rings + Box/Step
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory/Skill Building

Movement Summary

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🎯 Setup

Starting Position

1. Equipment: Place box or step next to dip bars for easy mounting
2. Bar height: Bars should be high enough that feet don't touch ground when hanging
3. Box position: Close enough to step up, but not interfering with movement
4. Mounting: Step or jump up to full support position (arms locked out)
5. Starting position: Arms fully extended, shoulders down, body stable

Equipment Setup

Equipment	Setting	Notes
Parallel bars	Shoulder-width apart	Standard dip station spacing
Box/step height	Allows easy mount to support	12-24 inches typically
Bar height	Feet don't touch at bottom	Allows full range of motion

Setup Cue

"Lock out strong at the top, shoulders down, then begin the slowest descent you can control"

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🔄 Execution

The Movement

🔝 Mounting

What's happening: Getting into starting position

1. Use box/step to get into support position
2. Lock arms out completely (full elbow extension)
3. Shoulders pressed down (away from ears)
4. Body stable — slight forward lean
5. Core engaged, body rigid
6. Remove feet from box when stable

Critical: Every rep starts from full lockout position.

⬇️ Lowering (The Main Event)

What's happening: Slow, controlled descent under full bodyweight

1. Take a deep breath and brace core
2. Begin bending elbows SLOWLY (3-8 seconds target)
3. Actively resist gravity — fight to slow the descent
4. Lean forward slightly — chest leads
5. Elbows tuck back at ~45° (not flared wide)
6. Lower until shoulders are level with elbows (parallel)

Tempo: 3-8 seconds (longer is harder and builds more strength)

Feel: Intense burn and tension in triceps and chest as they fight to control the descent

THIS IS THE ENTIRE EXERCISE — the eccentric (lowering) is where all the work happens.

⏸️ Bottom Position

What's happening: End of the eccentric range

1. Stop when shoulders reach elbow height (parallel)
2. Can pause for 1-2 seconds if desired
3. Maintain tension — don't completely relax
4. Chest is forward, elbows tucked back

Note: You are NOT pressing back up — this is eccentric-only.

🔄 Reset

What's happening: Returning to starting position

1. Carefully step feet back onto box/step
2. Use legs to return to top support position
3. Lock out arms completely
4. Stabilize fully before next rep
5. Rest as needed between reps (this is hard work)

Rest between reps: 10-30 seconds is normal — eccentric work is very demanding.

Key Cues

Primary Cues

• "As slow as possible" — fight gravity the entire way down
• "Chest leads" — lean forward slightly
• "Shoulders down" — keep shoulders away from ears
• "Control every inch" — no free-falling or speeding up

Tempo Guide

Goal	Eccentric Tempo	Reps	Sets
Strength Building	5-8 seconds	3-5	4-5
Learning Movement	3-5 seconds	5-8	3-4
Max Eccentric	As slow as possible (10s+)	2-3	3-4

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Eccentric elbow extension — controlling arm bending	█████████░ 90%
Pectoralis Major	Eccentric horizontal adduction — controlling shoulder	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Eccentric shoulder flexion — assist in controlling descent	███████░░░ 70%

Stabilizers

Muscle	Role
Lats	Pull body to bars, control bar position
Rotator Cuff	Stabilize shoulder throughout descent
Core	Maintain rigid body position

Muscle Emphasis

Eccentric training superiority: Eccentric (lowering) muscle actions can handle 20-40% more load than concentric (lifting). This makes negative dips an excellent strength builder — you're working with your full bodyweight even if you can't yet press it back up.

Time under tension: The slow, controlled descent creates extended time under tension, excellent for both strength and hypertrophy.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lowering too fast	Dropping down in 1-2 seconds	Misses the point, no strength gain	Aim for 5+ seconds minimum
Going too deep	Lowering shoulders well below elbows	Excessive shoulder stress	Stop at parallel (shoulders = elbows)
Elbows flaring wide	Elbows point out to sides	Shoulder impingement risk	Tuck elbows ~45° back
No lockout at top	Starting with bent arms	Incomplete ROM, bad habit	Always start fully locked out
Not resetting between reps	Rushing into next rep	Fatigue accumulation, form breakdown	Rest 10-30s between reps
Straight body (no lean)	Staying vertical	Reduces effectiveness, shoulder strain	Lean forward 10-20°

Most Common Error

Lowering too fast — many people drop down in 2-3 seconds thinking that's "slow." For negative dips to be effective, aim for AT LEAST 5 seconds, ideally 6-8 seconds. If you can't control this, the weight is too much (which shouldn't happen with bodyweight unless you're a complete beginner).

Self-Check Checklist

• Starting from complete lockout every rep
• Taking at least 5 seconds to lower (count in your head)
• Stopping at parallel (shoulders level with elbows)
• Maintaining forward lean throughout
• Shoulders stay down (not shrugged)
• Resetting completely between reps

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Negative Bench Dip	Use bench instead of bars	Reduces bodyweight percentage
Band-Assisted Negative	Resistance band for assistance	Reduces load slightly
Partial Negative	Only lower halfway	Build strength in easier range
Faster Tempo	3-4s instead of 5-8s	Less demanding variation

Harder Variations

Variation	Change	Why
Negative Ring Dip	Use rings instead of bars	Adds instability challenge
Super Slow Negative	10-15s lowering	Maximum strength building
Weighted Negative Dip	Add weight vest or belt	Progressive overload
Pause Negative	Pause 3-5s at multiple points	Eliminates momentum completely

Tempo Variations

Variation	Tempo	Purpose
Standard	5-8s eccentric	Strength building
Super Slow	10-15s eccentric	Maximum time under tension
Multi-Pause	2s pause every quarter	Eliminate momentum, build strength at sticking points

Equipment Variations

Equipment	Exercise Name	Key Difference
Rings	Negative Ring Dip	Instability adds difficulty
Bench	Negative Bench Dip	Easier, good for beginners
Assisted machine	Negative Assisted Dip	Can fine-tune resistance

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Eccentric Tempo	Rest Between Reps	Rest Between Sets
Max Strength	4-5	3-5	8-10s	20-30s	2-3 min
Skill Building	3-4	5-8	5-6s	15-20s	90-120s
Hypertrophy	3-4	6-10	4-6s	10-15s	60-90s

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Early-middle on upper day	Builds toward full dips
Push/Pull/Legs	Early on push day	Primary pressing strength work
Full-body	After main compounds	Skill work for dips
Dip progression program	Primary exercise	Main strength builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets of 5-8 reps
Intermediate	2x/week	4 sets of 5-8 reps
Advanced	1-2x/week	Use full dips instead

Progression Scheme

Progressive Overload

The goal of negative dips is to BUILD toward full dips. Progress by:

1. Increasing tempo (slower = harder)
2. Adding reps
3. Eventually attempting 1-2 full dips at the end of sets
4. Gradually replacing negatives with full dips

Most people need 4-8 weeks of negatives before achieving their first full dip.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Negative Bench Dip	Can't control 5s descent on bars
Assisted Dip Machine	Need to reduce load
Feet Elevated Bench Dip	Building base strength

Progressions (When to Move On)

Milestone	What It Means	Next Step
Can do 5 reps at 8s tempo	Very strong eccentric control	Attempt first full dip
Can do 3+ full dips	Ready to graduate	Focus on parallel bar dips
Can do 8+ full dips	Negatives no longer needed	Use regular dips, add weight

Alternatives (Different Approach, Same Goal)

Building to Full Dips

Alternative	Approach
Assisted Dip Machine	Reduce weight with assistance
Band-Assisted Dip	Resistance band for support
Feet-Supported Dip	One foot on box for partial assist

Tricep Strength

Alternative	Equipment
Close Grip Bench Press	Barbell
Tricep Pushdown	Cable machine
Feet Elevated Bench Dip	Bench

Other Eccentric Work

Alternative	Movement
Negative Pull-Up	Upper body pulling
Negative Push-Up	Easier pressing
Eccentric Chin-Up	Bicep/back strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain during descent	Reduce ROM, stop at <90° elbows
Previous shoulder dislocation	Re-injury risk	Be very cautious or avoid
Elbow tendonitis	Aggravation under eccentric load	Skip, use cable work
Pec strain history	Re-injury during stretch	Reduce ROM, lighter variation

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Feeling of shoulder instability
• Elbow pain during or after
• Inability to control descent (free-falling)
• Clicking/popping with pain

Safe Execution Guidelines

Safety Check	How to Verify
Box stability	Test before loading full weight
Controlled descent	Should be able to pause at any point
Proper depth	Stop at parallel, not deeper
Recovery	Full rest between reps (10-30s)

Muscle Soreness Warning

Expect Delayed Onset Muscle Soreness (DOMS)

Eccentric training causes significantly more muscle damage than concentric training. After your first few sessions of negative dips, expect SEVERE soreness in triceps and chest 24-48 hours later. This is normal but can be quite intense.

Management:

• Start with lower volume (3 sets of 3-5 reps)
• Allow 2-3 days recovery between sessions initially
• Don't be alarmed by the soreness — it decreases with adaptation

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension (eccentric)	Full flexion to extension	🔴 High
Elbow	Flexion (eccentric extension)	0-90° or more	🔴 High
Wrist	Stabilization	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension without pain	Can reach arms behind body	Reduce ROM or skip exercise
Elbow	Full flexion	Can touch shoulder with hand	Should be adequate
Wrist	Neutral stability under load	Can support bodyweight	Use parallettes if needed

Joint Health Note

Eccentric muscle actions generate more force than concentric, which means more stress on connective tissue. While negative dips are excellent for building strength, ensure you have healthy shoulders and elbows. The slow tempo actually makes this safer than "regular" dips for most people because of the controlled nature.

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❓ Common Questions

How slow should I go?

Aim for at least 5 seconds, ideally 6-8 seconds. If you're very advanced or doing low reps, you can go even slower (10-15s). The slower you go, the more strength you build. Count in your head: "one-Mississippi, two-Mississippi..."

How long until I can do a full dip?

Most people need 4-8 weeks of consistent negative training (2-3x per week) before achieving their first full dip. Some get there faster, some take longer. Be patient and trust the process.

Should I try to press back up?

Not initially. The whole point is eccentric-only work. However, after several weeks, you can START trying to press back up on your last rep or two. When you can successfully complete 1-2 full dips, you're ready to transition to regular dips.

Why am I SO sore after these?

Eccentric training causes more muscle damage than concentric training, leading to more soreness (DOMS). This is completely normal and will decrease as you adapt. Start with lower volume if soreness is excessive.

Can I do negatives and full dips in the same workout?

Yes! As you build strength, a good progression is: do as many full dips as you can (maybe 2-3), then finish with negative reps. This bridges the gap between negatives and full dips.

How many should I do if I'm a complete beginner?

Start conservative: 3 sets of 3-5 reps at 5-second tempo. This seems easy on paper but will be challenging. Build from there. Better to start light and progress than to overdo it and get injured or excessively sore.

Do I rest between reps?

Yes! 10-30 seconds between reps is completely normal and recommended. Eccentric work is very demanding. This is not a circuit or cardio — it's strength work. Rest as needed to maintain quality.

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📚 Sources

Biomechanics & Eccentric Training:

• Roig, M. et al. (2009). The Effects of Eccentric versus Concentric Resistance Training on Muscle Strength — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training — Tier A
• Douglas, J. et al. (2017). Chronic Adaptations to Eccentric Training: A Systematic Review — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity — Steven Low — Tier B
• Progressive Calisthenics — Tier C

Technique & Safety:

• Physical Therapy Guidelines for Eccentric Training — Tier B
• Sports Medicine Review — Eccentric Exercise for Strength — Tier A

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For Mo

When to recommend this exercise:

• User wants to work toward full dips but can't do them yet
• User can do <3 full dips and wants to build strength
• User wants to build maximum strength with bodyweight only
• User is transitioning from bench dips to bar dips
• User specifically asks about eccentric training

Who should NOT do this exercise:

• Can already do 8+ full dips → Just do regular dips
• Shoulder instability or recent injury → Use bench dips or cable work
• Elbow tendonitis → Use tricep pushdowns
• Complete beginner with no pressing strength → Start with bench dips

Key coaching cues to emphasize:

1. "As slow as possible — fight gravity"
2. "Start from complete lockout every rep"
3. "Stop at parallel (shoulders = elbows)"
4. "Rest between reps — this is not cardio"

Common issues to watch for in user feedback:

• "These are too easy" → Going too fast, increase tempo to 8-10s
• "I'm incredibly sore" → Normal for eccentric work, reassure them, suggest starting lighter next time
• "I can't control the descent" → Not ready for bar dips, regress to bench dip negatives
• "When can I do full dips?" → When they can do 5 reps at 8s tempo, try 1-2 full dips
• "My shoulders hurt" → Check depth (likely too deep) and body position

Programming guidance:

• Pair with: Horizontal pulling (rows), chest work
• Avoid same day as: Heavy pressing, high-volume tricep work
• Typical frequency: 2-3x per week
• Volume: 3-4 sets of 5-8 reps
• Rest: 10-30 seconds between reps, 90-180s between sets

Progression signals:

• Ready to try full dips when: Can do 5 reps at 7-8s tempo with perfect control
• Transition phase: Mix negatives with full dips (do full dips first, negatives after)
• Graduate completely when: Can do 8+ full dips with good form

Timeline expectations:

• Week 1-2: Building neural adaptation, learning movement
• Week 3-4: Strength increases, may attempt first full dip
• Week 4-8: Transition from negatives to full dips
• Most people achieve first full dip within 4-8 weeks

Critical coaching points:

• Emphasize SLOW tempo — this is the key
• Warn about DOMS (soreness will be intense at first)
• Encourage patience — this is a proven method
• Celebrate first full dip achievement!

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Last updated: December 2024