How It Works

Introduction

Welcome to the 150 Bench Dips Challenge.

This program is designed to help you build serious triceps strength and upper-body endurance through one of the most effective bodyweight exercises: bench dips. Whether you're starting from scratch or already knocking out reps, this challenge is your path to 150 consecutive dips.

You'll train three times a week, with workouts tailored to your current ability and designed to push your limits gradually and safely.

Before you begin, there's just one thing to do: your Initial Test.

Initial Test

Before starting the challenge, take an initial test to see where you're at.

Perform as many bench dips as you can using proper form — no bouncing, no half-reps, and no relying on momentum. This test gives you a clear baseline so you can start at the level that matches your current strength.

Once you've completed your test, make note of your result, as this will help you determine the best starting point for your challenge. That's your baseline, and from there, every week is designed to push you just a little further.

Be sure to rest and recover for a couple of days before starting your first official workout. Then, it's go time.

The Challenge

Now that you've completed your initial test and chosen your starting point, it's time to dive into the challenge.

Each week includes three workout days. Each workout consists of multiple sets of bench dips — sometimes five, sometimes more — with the number of reps based on the column you're following. That column is determined by your Initial Test result, or in some cases, a follow-up test to ensure you're still training at the right level.

Be sure to take at least one rest day between each workout. Your triceps and shoulders need time to recover and grow stronger between sessions.

Your job is simple: stick to the plan, complete the sets, and stay consistent. Whether you're pushing through 10 reps or 60, it's about showing up and putting in the work — one set at a time.

These workouts increase in difficulty over time to help you build strength, endurance, and control. If a week feels too tough, repeat it or adjust your rest days. If you're feeling ready to push forward, go for it. This challenge is here to push you — and grow with you.

Show up. Stay focused. Keep building.

Final Test

Congratulations on making it to the end of your training program!

Now it's time for your Final Test: perform as many bench dips as you can, aiming for your goal of 150. Take your time, use clean form, and break it into manageable sets if needed.

If you fall short, don't worry. Revisit the last few weeks of training or move to a column that better reflects your current strength. Every rep gets you closer — and you're already well on your way.

What's Next?

You've crushed the 150 Bench Dips Challenge — well done. By now, you've likely built stronger, more defined triceps, better shoulder stability, and solid upper-body control.

From here, you've got options. Try adding more advanced dip variations, incorporating weighted bench dips, or pairing this program with other challenges like pushups or pullups to balance your upper-body development.

You can also explore other challenges available on the site. Feel free to take on multiple at once — just be mindful of overtraining. If two challenges target similar muscle groups (like dips and pushups), stagger your workout days or lower the intensity when needed.

Keep your workouts fresh by changing things up every few months, listening to your body, and giving yourself time to recover when needed.

You've already proven you can take on a challenge. Now go pick your next one.