Technique
- Kneel into (or step into) an elastic band anchored to the rings and perform a Rings dip. It might take some adjustments to find a convenient way to set up the band.
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Triceps
- Serratus anterior
- Back
- Forearms
Flexibility
Secondary
- Shoulders
- Chest
- Biceps
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Lower trapezius
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Joint movements
Shoulderflexion forward
trains stretches
Progressions
Rings dip
Intermediate
Variations
Rings dip
Intermediate
Dip
Intermediate
Weighted rings dip
Advanced
Assisted dip
Novice
Single bar dip
Intermediate
Dip eccentric
Novice
Weighted dip
Intermediate
Machine-assisted dip
Beginner
View Similar Exercises
View Similar Exercises
Jackknife rings dip
Intermediate
Dip back lever
Advanced
Deep pushup
Novice
Bottom dip hold
Intermediate
Straight-legs bench dip
Novice
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