Technique
- Set the rings around thigh-height, step right in front of them and place your hands on the rings, similarly to a Rings support.
- Bend your elbows and let your body dip down between the rings while bending your legs.
- Push yourself back up to the starting position.
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.
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Triceps
- Serratus anterior
- Back
- Forearms
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
Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches
Progressions
Rings dip
Intermediate
Jackknife rings dip
Intermediate
View Similar Exercises
View Similar Exercises
Incline rings pushup
Novice
Band-assisted rings dip
Intermediate
Weighted rings dip
Advanced
Rings l-sit dip
Advanced
Rings pushup
Intermediate
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