While I still plan to make everyone do Clapping Handstand Push Ups at some point, it would be wiser to master the dip first. A great exercise for the chest, triceps and deltoids, the dip is one of the upper body exercises that an athlete simply cannot do without. The dip is first learned on the straight bars and then once the athlete is proficient, she can do dips on the rings for greater control and strength. The dip, while great in its own right, is also the gateway to the muscle up. Once the athlete has pull ups and dips in her arsenal, the muscle up isn’t far behind.
Follow this link for a great video tutorial on dips.
This is what ring dips look like.
This is what weighted dips look like.
how about demonstrating the progression for an athlete who doesn’t even have a standard dip (which most women don’t)?
If you don’t have a standard dip, you need get yourself a jumpstretch band and hang it across a set of dip bars. The band will give you assistance.
If you don’t have a jumpstretch band or access. Do jumping dips. Put a box under your feet or set a pair of rings low enough so that you can squat down partially and get into the bottom of the dip, then jump up to the support position and hold for 1 or 2 seconds lower down and repeat.
Those will help a lot.
In the meantime also do a lot of pushups and bench presses to get those pecs and tri’s strong.