Ring Dip Progression: 3 Easy Steps To Improve Your Skills

Ring dips are an important part of any strength training program, especially calisthenics. Progressing in ring dips is a great way to challenge your body and build upper body strength. In this blog post, we’ll cover the basics of ring dip progression, from beginner level all the way up to advanced techniques. We’ll also provide some tips on how to ensure you get the most out of your workout, as well as dietary advice for optimal muscle growth and recovery.

Why Progressions Are Important

Progressing with exercises is important because it helps to avoid plateaus while building strength. It also allows you to gradually increase the intensity of the exercise without putting yourself at risk of injury or overtraining. Furthermore, it can help to keep workouts interesting and challenging.

How To Begin Ring Dips As A Beginner

If you’re just starting out with ring dips, the best place to begin is with basic push-ups. This will give you a solid foundation of technique before progressing onto more difficult exercises. Once you have mastered the basics, you can move on to more challenging variations such as negatives, plyometric ring dips and wall walks.

Intermediate Ring Dip Exercises

At this stage, you should be able to perform at least three sets of 10 reps comfortably with good form. If so, you’re ready to take your skills to the next level! Some examples of intermediate ring dip exercises include: single leg variations, explosive repetitions and weighted ring dips. You may also want to experiment with adding handstands into your routine for additional challenge.

Advanced Level Ring Dip Variations

When performing advanced level ring dips, it’s important to use proper form and maintain control throughout each repetition. Examples of advanced variations include: front lever holds, clapping rings dips and single arm pulls ups. Make sure that you master each variation before attempting the next one – safety comes first!

ring dip progression

Important Safety Considerations When Doing Ring Dips

Safety should always be paramount when doing ring dips. It’s important to make sure you warm up thoroughly beforehand and never attempt any exercise beyond your current ability level. Also remember to keep your elbows close to your sides and drive them downwards during the movement – not outwards away from your body. Finally, make sure to brace your core throughout the entire exercise to protect your lower back.

Using Proper Form For Maximum Benefit

Proper form is essential when performing any type of physical activity but particularly so with ring dips. Be sure to focus on engaging your chest muscles during the downward motion and squeeze your shoulder blades together during the upward phase. Additionally, be aware of your breathing pattern – try exhaling during the descent and inhaling during the ascent for optimal results.

Muscle Groups Utilized During Ring Dip Progression

Ring dips primarily target the chest muscles (pectorals), deltoids and triceps. However, they also require stabilization from the abdominals and glutes. Keeping these other muscle groups engaged during the exercise ensures proper form and maximum benefit from the workout.

Dietary Suggestions To Support Muscle Growth & Recovery

In order to properly progress with your ring dip training, it’s important to follow a healthy diet plan that supports muscle growth and recovery. Eating plenty of lean protein sources such as chicken, turkey and fish is key here, along with adequate carbohydrates like brown rice and sweet potatoes. Healthy fats such as avocados and nuts are also beneficial, as are lots of fresh fruits and vegetables for added vitamins and minerals.

Tips On Avoiding Plateaus While Progessing

Plateaus can occur if you become too comfortable with a certain exercise or lack variety in your routine. Therefore, it’s important to switch things up occasionally by trying new variations or increasing the difficulty level slightly. Rest days are also vital in order to allow your muscles time to recover between workouts.

Tips On Enhancing Grip Strength

Grip strength is an often overlooked component of any workout program but is absolutely essential for successful ring dip progression. Incorporating gripping exercises into your weekly routine such as Farmer’s Walks, wrist curls and reverse curls can do wonders for grip strength development. Finger strengthening tools such as resistance bands or springs can also help.


In conclusion, mastering ring dip progression requires patience, consistency and dedication. With hard work and a good nutrition plan though, anyone can achieve their goals! So don’t forget to stay safe, maintain correct form and keep pushing yourself outside of your comfort zone – soon enough you’ll see amazing results!

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