Find parallel bars or sturdy dip bars at shoulder width apart. Place a medium band under each of your hands on the bars. The tighter you make the band the more support it will give you. If you make the band more slack it will make the exercise more challenging. Find an appropriate amount of tension for your level. Firmly grip the bars and band. Hoist yourself up, placing both knees in the band. Then, lock 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, 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.