Find parallel bars or sturdy dip bars at shoulder width apart. Grip the bars firmly and hoist yourself up, locking your elbows. Lean your chest and head forward 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, hold your position for your target amount of time. We recommend using your phone timer to help you track how long you’ve held the exercise. Once you have completed the hold safely drop out of the dip position.

Repeat this movement 2-3 times per week. Perform 3 sets of your target time. Each week aim to add 1 or more seconds to your hold until you have completed the "Boss" level. Once you have completed the "Boss" level, 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.