Jackknife rings dip

Also known as: Feet-elevated rings dip.

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Technique

1. Place a Plyo Box in front of a pair of rings and set the rings at slightly higher than the box height.
2. Place your hands on the rings to get into a position similar to Rings support and let your heels rest on the box.
3. Bend your elbows and let your body dip down between the rings while keeping your legs straight.
4. Push yourself back up to the starting position.

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Form tips

• At the top, straighten your arms and push your shoulders down ( Shoulder depression).
• Go as deep as your current strength and flexibility allow.
• Your elbows should point more backward than outward (max. 45° out).
• Try to turn the rings out at the top for extra shoulder external rotation training.

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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

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Equipment

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Appears in

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Progressions

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Regressions

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