Dips are one of the best upper body exercises. This progression takes you from beginner to advanced.
Bench Dips
Hands on bench behind you, lower and press up. 3×12. Easiest variation.
Parallel Bar Dips
Standard dips on parallel bars. Lean forward for chest, upright for triceps. 3×8-10.
Ring Dips
Instability makes this advanced. Requires gymnastic rings. 3×5-8.
Conclusion
Progress through these over 8-12 weeks for serious upper body strength.
