Ring Dip

* Scroll down to view videos.
* Ranked from easiest to hardest.
* Shot Fall 2019 in Central Park NYC.

The Ring Dip Movement Library has various progressions and assistance exercises to help you get your first ring dip. Additionally, these videos can help progress to a muscle-up!

The reason that Ring Dips gets its very own section in the movement library is that it is an essential building block to the muscle-up. The muscle-up, in regards to strength, is composed of three different skills that require a certain amount of specific resistance to accomplish. First, you do a pull-up. Second, you transition from the top of a pull-up to the bottom of a ring-dip. Lastly, you do a concentric portion of the ring-dip.

I don’t think ring dips should hold a long term place in your training plan. I don’t necessarily view them as a core foundational movement that should take much of your valuable training time.

Instead, they are a stepping stone — a mere tool for more exciting movement patterns.

With that said, ring-dips pose a pressing challenge for many people. They aren’t intuitive. They are destabilizing since ring dips are on a 360-degree plane. Lastly, they require a fair amount of upper-body strength.

This Ring Dip Movement Library is here to help you progress to the point where you can go from zero ring-dips to more than 10. Once you can comfortably do more than 10, then you’ll have enough strength and capacity to do muscle-ups. Besides, you can also work on your own to build more ring-dip capacity if you choose to do so.

1. Static Dip | Weighted Dip

2. Static Dip – Negative With Foot Assist On The Way Up

3. Parallete Dip – Straight Leg Dip With Heels Elevated On 6-9 Inches

4. Bench Dip

5. Negative Ring Dip | Assisted Leg Push On Way Up

6. Static Dip – Static Dip Hold On Rings

7. Static Dip |Slow (3-4 Seconds) And No Assistance On The Way Down

8. Static Dip | Self-Assisted Dip – Slow (3-4 Seconds) On The Way Down

9. Weighted Strict Ring Dip

10. Assisted Ring Dip | Negative Only

11. Static Dip – Static Dip Hold On Dip Bars

12. Static Dip

13. Parallete Dip – Straight Leg Dip With Heels On Weight Bench

14. Parallete Dip – Knees Bent

15. Parallete Dip – Straight Legs Dip With Heels On The Ground