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Personal/Areas/Exercise/Strength Training/Recommended Routine/Dipping Progression.md

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+<https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/>
+
+## General Form Cues
+
+- Straight or slightly hollow body. No bending at the hips!
+- Lock out the arms and depress the shoulderblades ([what does that even mean?](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning)) at the top
+- Go as far down as you can
+- Elbows in
+
+## Recommended Progression
+
+### [**Parallel Bar Support Hold**](http://antranik.org/wp-content/uploads/2014/01/antranik-holding-support-hold-on-parallel-bars.jpg)
+
+- Work up to 3 sets of 1 minute holds for this progression
+- [_What if I don't have parallel bars?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_parallel_bars.3F)  
+    
+- If you can't hold yourself up at all, consider using bands or your feet to assist you until you gain the necessary strength.
+
+### [**Negative Dips**](https://www.youtube.com/watch?v=T3Scqw1BbCc)
+
+- This exercise is only the descent. To get to the starting position you can jump or use a box or anything.
+- Lower yourself with control. Work up to 10 sec descents
+
+### [**Parallel Bar Dips**](https://www.youtube.com/watch?v=2z8JmcrW-As)
+
+- See general form cues.
+
+### **Weighted Dips**
+
+- See general form cues
+- You can do this progression in place of ring dips.
+- We recommend to add weight to parallel bar dips first instead of ring dips.
+
+## Alternative Progression Paths:
+
+After you reach 3x8 Parallel Bar dips, you can choose one of these paths if you don't want to do weighted dips:
+
+### Alternate Path 1:
+
+#### [**Ring Dips**](http://www.youtube.com/watch?v=2Vymm8nH4wM)
+
+- **_Prerequisite:_** 3x8 PB Dips + 60sec RTO Support Hold (from [Warmup](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support))
+- Starting from a support position with the rings turned out, perform a dip. It's okay if the rings turn in, just make sure you turn them out at the top.
+- [_What if I don't have rings?_](http://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip#wiki_what_if_i_don.27t_have_rings.3F)  
+    
+- [_What does rings turned out/RTO mean?_](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support)  
+
+#### [**Rings RTO Dips**](https://www.youtube.com/watch?v=WGbtrkzIiOA&t=60s)
+
+- Keep the rings turned out during the _entire_ dip. You will need to lean your body or pike your hips to compensate for the ring turn
+
+### Alternate Path 2:
+
+#### [**HeSPU**](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hspu)
+
+---
+
+## Equipment
+
+- ## What if I don't have parallel bars?
+    
+    - You can use two chairs to do dips on. Put some weight on the seats if you're afraid of them falling over. Another option is to find a counter top that makes a 90 degree angle, and do dips in that corner. You can also try to find two tables of the same height and do dips that way. Be creative!
+    - If you have rings, this will be MUCH harder, but if you build up to a solid RTO support hold _first_, you might be able to safely work negative ring dips. However, it's highly recommended you find a way to do parallel bar dips before moving to ring dips for increased safety.
+- ## What if I don't have rings?
+    
+    - Beyond parallel bar dips, there's not a whole lot of dipping you can do, except for weighted dips (which are a great exercise).
+    - If you don't have rings or weights, we recommend you utilize the **[handstand pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/HSPU) after mastering parallel bar dips.**
+
+## Frequently Asked Questions
+
+### Why no [bench dips?](http://i.imgur.com/PeZdiQ8.jpg)
+
+The movement pattern for bench dips is quite different due to different joint angles, which results in a very low carry over to real dips. Working on pushing strength in general with [the pushup progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup) to meet the prerequisites will accomplish the same.