Find a box or elevated surface high enough to do box dips on. Set up with your hands with your fingers facing in the same direction you are looking. Use your legs to help control the descent and ascent during each repetition, adjusting the support to keep each rep challenging, but doable. Gradually reduce reliance on your legs for support. As your strength improves, shift the effort from your legs to your arms, allowing you to more effectively strengthen key muscles for the dip. Keep your chest proud while lowering your body until your upper arms are parallel to the ground or slightly below. Keep your elbows vertically in line with your wrists, your shoulders set down and back to avoid shrugging, and your arms squeezed tightly into your sides. Once you have dipped to 90 degrees or lower, push back up to the starting position and repeat for your target number of reps.

Repeat this movement 2-3 times per week. Perform 3 sets of your target reps. Each week improve your form, making it more strict while aiming to add 1 or more reps until you have completed the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Dips can be physically demanding and may pose a risk of shoulder or elbow injuries if not performed with proper technique and control; consult with a fitness professional for guidance and ensure gradual progression to avoid overloading the joints.