| Movement | Youtube Link |
|---|---|
| Static Dip | Weighted Dip | Youtube video |
| Static Dip – Negative With Foot Assist On The Way Up | Youtube video |
| Parallete Dip – Straight Leg Dip With Heels Elevated On 6-9 Inches | Youtube video |
| Bench Dip | Youtube video |
| Negative Ring Dip | Assisted Leg Push On Way Up | Youtube video |
| Static Dip – Static Dip Hold On Rings | Youtube video |
| Static Dip |Slow (3-4 Seconds) And No Assistance On The Way Down | Youtube video |
| Static Dip | Self-Assisted Dip – Slow (3-4 Seconds) On The Way Down | Youtube video |
| Weighted Strict Ring Dip | Youtube video |
| Assisted Ring Dip | Negative Only | Youtube video |
| Static Dip – Static Dip Hold On Dip Bars | Youtube video |
| Static Dip | Youtube video |
| Parallete Dip – Straight Leg Dip With Heels On Weight Bench | Youtube video |
| Parallete Dip – Knees Bent | Youtube video |
| Parallete Dip – Straight Legs Dip With Heels On The Ground | Youtube video |
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.