Daily Dips is a 60-day dip ladder built to change what your arms look like and how they behave. It targets that back-of-arm “hang” area by loading the triceps over and over until they stop feeling like an accessory muscle and start showing up as definition: a firmer line from shoulder to elbow, a tighter look when your arm is relaxed, and a more obvious shape when you straighten your elbow. The bonus is how it carries into everything else. Push-ups feel less “stuck” at the top, planks feel steadier, burpees stop turning into a triceps tax, and everyday tasks like carrying bags or pushing doors start feeling annoyingly easy. The key to getting those results is clean mechanics: chest open, shoulders down, elbows tracking back, and controlled reps that don’t dump pressure into the front of the shoulder.

By the end of 60 days, expect more than just “I can do more dips.” You should feel and see better lockout strength, smoother control at the bottom, and that snappy finish at the top where your arms fully extend without wobbling. Visually, most people notice a leaner, more athletic arm profile: triceps look denser, the upper arm looks more “lifted,” and your pressing muscles look more balanced instead of front-delts doing everything while triceps complain in the background. Keep it honest and you’ll get clean progress: use a range you can own, keep reps smooth, and treat form as the price of admission. A deep burn in the triceps is normal. Sharp shoulder or wrist pain is not. If that shows up, shorten the range, slow down, adjust hand position, and pick the variation that stays friendly while still challenging.

Exercise options

Pick one and stay consistent, or alternate by comfort.

Option A - Bench/sofa dips (hands on the edge)

1. Hands on the edge, fingers forward, shoulders down and back.
2. Hips close to the bench, elbows bend straight back.
3. Press the bench away to stand tall at the top without shrugging.

Option B - Floor dips (reverse tabletop “crab” dip)

1. Hands behind you on the floor, fingers forward or slightly out if wrists prefer it.
2. Lift hips into a reverse tabletop, then bend elbows to lower and press back up.
3. Keep ribs down and hips steady so the dip stays a triceps move, not a messy collapse.

Make it easier:

• Reduce range of motion: shallow dip, perfect control.
• Bench dips: bend knees more and bring feet closer.
• Floor dips: keep hips a bit lower and use smaller elbow bend.
• Slow reps with less depth beats fast reps with sketchy shoulders.

Make it harder:

• Increase range only if shoulders stay happy and stable.
• Bench dips: straighten legs, then elevate feet on another chair/sofa edge.
• Floor dips: lift one foot slightly (single-leg support), add a 1-second pause at the bottom, or use a 3-second lower.
• Keep elbows tracking back, not flaring out.

What it works

Primary: triceps (all heads), elbow lockout strength and endurance

Secondary: anterior delts, chest, scapular stabilizers (serratus/lower traps), wrist and forearm support

Floor option adds more: glutes and posterior chain tension to keep hips up and the position solid

How to use the tracker

1. Select your day by clicking a tile or using the “Selected day” dropdown.
2. Do dips in chunks throughout the day and log them with the red buttons: 5, 10, 15, 20.
3. Once you reach the required total, the day is cleared and the next day becomes unlocked. It will not start logging automatically. You must select the next day when you are ready.
4. Keep dipping after you clear the requirement if you want. Anything over the required total counts as Extra Credit and is tracked for that day.
5. “Undo” removes your last logged set. “Reset day” clears only the selected day. “Go to Today” jumps to the first day you have not cleared yet. “Reset all” wipes everything.