Bodyweight dips by age: what’s your score?

BOXROX recently published an age-based benchmark for how many bodyweight dips you should be able to perform. The article treats this move as a straightforward test of upper-body pushing strength and endurance, offering age-specific targets to help lifters gauge where they stand and set realistic progress goals as they age.

Why it matters for push-ups

Push-ups and dips share the same fundamental pushing pattern, engaging the chest, triceps, and shoulder stabilizers. If you can dip toward the higher end of your age bracket, you’re likely to push with more control, a fuller range of motion, and sturdier shoulders—traits that tend to translate into more consistent push-up performance. Conversely, dip limitations can highlight mobility or shoulder issues that could hinder your push-ups. Use dips to complement push-up work, not replace it, and prioritize scapular control and elbow tracking as you train.

PUSHapp take

For PUSHapp users, use the age benchmarks as a loose guide rather than a hard rule. Track both your dip score and your push-up reps, and align progression so dips improve gradually while push-ups stay clean and controlled. Consider a short dip-focused block within your weekly plan, and leverage the app’s streaks to reward steady effort and consistency.

Try this

• Test your current max dips for your age bracket and log it in PUSHapp.
• Do a 4-week progression that pairs dips with push-ups: 2–3 training days per week, with focus on form and gradual progression.
• Use tempo cues to build control (e.g., dips: 3 seconds down, 1 second up; push-ups: 2 seconds down, 0 seconds up).
• Re-test at the end of week 4, compare with your baseline, and adjust volume or difficulty based on recovery and shoulder comfort.

Original source: BOXROX

1 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.