Log inStart free
← All skills

push-up to dip transition program

v1

An 8-week progressive training plan to transition from horizontal push-ups to vertical dips by building scapular stability and eccentric strength.

Available
calisthenicsprogressionstrengthupper-body

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install push-up to dip transition program and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Readiness: Verify if the user currently performs standard push-ups. Use get_user_preferences to check for any shoulder limitations or equipment access (bars, benches, bands).
  2. Phase 1: Stability & Accessory Strength (Weeks 1–2):
    • Initialize 2–3 sessions per week using create_workout.
    • Include Standard Push-ups (3 sets to 2 reps shy of failure).
    • Include Bench Dips (feet on floor) for angle adaptation.
    • Include Scapular Push-ups (focus on protraction/retraction) to strengthen the serratus anterior.
    • Record Intensity: RPE 6.
  3. Phase 2: Introducing Vertical Load (Weeks 3–4):
    • Update workouts with update_workout to transition movements.
    • Replace standard push-ups with Deficit Push-ups (hands on blocks) for increased range of motion.
    • Introduce Band-Assisted Parallel Dips.
    • Add Plank Shoulder Taps for unilateral stability.
    • Record Intensity: RPE 7.
  4. Phase 3: Mechanical Overload (Weeks 5–6):
    • Advance push-up variations to Diamond Push-ups or Weighted Push-ups.
    • Implement Eccentric-Only Dips: jump to the top and lower for 3–5 seconds to build tendon resilience.
    • Add Banded Pull-Aparts to support shoulder centration and counteract internal rotation.
    • Record Intensity: RPE 8.
  5. Phase 4: The Transition (Weeks 7–8):
    • Include Parallel Bar Holds (Isometrics): hold the top position for 15–30 seconds.
    • Include Toe-Supported Dips (minimal assistance during ascent).
    • Final Goal: Attempt 1–3 full-range unassisted dips.
    • Record Intensity: RPE 9.
  6. Deliver Coaching Cues: Use create_note to provide these specific cues for safety and performance:
    • Shoulders: "Push the bars away" to maintain scapular depression.
    • Chest: "Slight lean forward" to shift load to the pectorals and reduce shoulder stress.
    • Elbows: "Tuck the elbows" to prevent flaring and shoulder impingement.
    • Depth: "Stop at 90 degrees" (upper arm parallel to floor) to protect the anterior capsule.
    • Core: "Tighten your glutes" to prevent swinging.
  7. Monitor Load: If the user reports shoulder discomfort, regress to the previous phase using copy_workout or modify intensity/depth.