The dips test is a strength test for your upper body. The test can be done using your own bodyweight and a bench.

Dips: Triceps and chest muscles

Dips primarily train your triceps and part of your chest muscles. Dips are performed with a bench and your feet on the ground. This way of performing the exercise is the easiest and puts the least strain on your muscles and tendons. A more difficult version could involve performing the dips on an elevated support with your legs suspended in the air. It is recommended to first practice the exercises for a period to allow your body to become used to how it is done and to the strain.

Step-by-Step Plan

  1. Take your position on the bench/machine and start in a stretched position;
  2. Now bend your elbows until they have about a 90-degree angle;
  3. Go back up until your arms are completely straight;
  4. Do as many repetitions as you can in 60 seconds.


Write down the number of repetitions. Compare this to the next test result to see your progress.


If you are an experienced athlete and have no trouble performing dips, it is advisable to add weight. You can monitor your progress with the added weight and number of repetitions.

  1. In order to ensure that your test results will improve over time, you can do muscle strengthening exercises. A number of exercises for strengthening your upper body include:
  1. It is also important to rest properly after the test. Especially if it is the first time that you do this test, you can expect sore muscles. Wait at least a day or two before performing the test again.


  • Bench
  • Dips machine

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