Ring Dip: From Box to Bar to Rings

The dip progression from box to bar to rings is longer than most people expect, and the jump from bar to rings is the biggest step. Here's how to navigate it.

Box dips: hands on two chairs or a dip station, feet on the floor. This introduces the dip pattern with minimal load. Build to 3x15 before moving on.

Parallel bar dips: full body weight. Elbows at your side, not flared. Lower until shoulders are just below elbow height — full range. Build to 3x10 before touching rings.

Ring support hold (prerequisite before ring dips): 3x30 seconds of ring support with full turnout. This is mandatory. Ring dips without ring support capacity result in shoulder instability.

Ring dips: start with rings at a high setting so feet can touch for assistance if needed. Begin with partial range (quarter dip) and build range as stability develops. Full ring dip with rings turned out at the top is the target. Build to 3x8 before progressing further.