Free Ring Dips Training Guide

Want to Build Real Strength & Unlock a Powerful Calisthenics Skill?

We created this FREE Ring Dip Guide so you don’t need to spend years figuring out what to do. Just follow the proven step-by-step system trusted by 50,000+ athletes.

Introducing:

The ULTIMATE GUIDE to Ring DIps

How to Become Insanely Strong, Look like a Gymnast, and Develop All Round Fitness Using Only Your Bodyweight

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Everything you need to know to master Ring Dips 

Info Box

No more guesswork. This guide gives you the foundational knowledge needed to safely and effectively train for ring dips.

progressions

Progress from beginner regressions to full-depth dips with structured, science-backed progressions.

PERSONALISED TRAINING PLAN

Adapt your training to your level, schedule, and goals. Whether you’re starting from scratch or refining your form—this guide meets you where you are.

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WHATS INSIDE

Chapter 1

What are ring dips?

WHY THIS SKILL IS MORE THAN A PARTY TRICK—IT’S A FOUNDATION FOR SERIOUS UPPER BODY STRENGTH AND CONTROL.

Chapter 2

Muscles involved and prerequisites

KNOW WHAT NEEDS TO BE MOBILE AND STRONG BEFORE YOU BEGIN. PREPARE SMARTER, PROGRESS FASTER.

Chapter 3

How to perform ring dips

BREAK DOWN THE MOVEMENT WITH STEP-BY-STEP CUES, ILLUSTRATIONS, AND EXPERT INSIGHTS.

Chapter 4

common faults & FIXES

ELIMINATE ENERGY LEAKS AND COMMON ERRORS THAT SLOW PROGRESS AND CAUSE JOINT STRESS.

Chapter 5

THE BEST RING DIP PROGRESSIONS

FOLLOW OUR PROVEN PROGRESSION PATH—FROM ASSISTED REPS TO STRICT FULL-RANGE DIPS—NO MATTER YOUR STARTING LEVEL.

Chapter 6

HOW TO CREATE THE MOST EFFECTIVE RING DIP WORKOUT FOR YOUR LEVEL

LEARN HOW TO STRUCTURE YOUR TRAINING WITH THE RIGHT REPS, SETS, AND SUPPORT WORK—BASED ON WHERE YOU ARE RIGHT NOW.

Chapter 7

preparation & Mobility warm-ups

ESSENTIAL WARM-UPS AND JOINT PREP DRILLS TO HELP PREVENT INJURY AND IMPROVE PERFORMANCE.

Chapter 8

6 EFFECTIVE TIPS AND DRILLS YOU NEED TO KNOW IF YOU WANT TO LEARN THE RING DIP

MAXIMIZE YOUR PROGRESS WITH THESE KEY INSIGHTS—THESE ARE THE DETAILS THAT SEPARATE STUCK ATHLETES FROM STRONG ONES.

Chapter 9

BUILDING A STRONGER CHEST & CORE

COMBINE RING DIPS WITH ACCESSORY WORK FOR NEXT-LEVEL PUSHING STRENGTH AND GYMNASTIC CONTROL.

Chapter 10

Advanced variations

CHALLENGE YOURSELF WITH TEMPO REPS, WEIGHTED DIPS, AND DYNAMIC VARIATIONS.

Chapter 11

How to avoid injury

LEARN HOW TO KEEP YOUR SHOULDERS HEALTHY LONG-TERM BY TRAINING WITH INTENTION AND LISTENING TO YOUR BODY.

Will this be you?