Dip Progression

Dips are a downward pressing pattern emphasizing the lower pectoralis-major, triceps, and anterior-deltoid. The ladder:

1. Bench dip — hands on a bench behind you, feet on the floor (or another bench); you support only part of your bodyweight, so it is the easiest entry. → bench-dip
2. Parallel-bar dip — full bodyweight supported between two bars; the standard dip. A slight forward torso lean emphasizes the chest, upright emphasizes the triceps. → dip
3. Ring dip — the same movement on gymnastic rings; the unstable, free-rotating rings add large stabilization demand and let the hands rotate to a shoulder-friendlier path. The hardest step and a prerequisite skill for ring muscle-ups. → ring-dip

Across all variations, descend only to about 90° at the elbow / the shoulders level with the elbows — going deeper risks shoulder hyperextension and the anterior-capsule strain noted in dips-shoulder-hyperextension. Once parallel-bar dips reach the top of the rep range, add load (weight belt/vest) or progress to rings.

• Order: bench dip (partial bodyweight) → parallel-bar dip (full bodyweight) → ring dip (added instability).
• Forward lean → chest emphasis; upright torso → triceps emphasis.
• Limit depth to ~90° elbow / shoulders level with elbows to protect the shoulder (dips-shoulder-hyperextension).
• Progress past parallel-bar dips by adding external load or moving to rings.

• bench-dip / dip — first two steps (already in the exercise library).
• ring-dip — the advanced step.
• dips-shoulder-hyperextension — depth/shoulder caution.
• muscle-up-progression — ring dips feed the muscle-up.