Technique
- Start in a Rings support position.
- Slowly bend your elbows while leaning slightly forward to let your body dip down.
- Keep the tension at the bottom and 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
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 l-sit dip
Advanced
Rings muscle-up
Advanced
Rings wide dip
Advanced
Weighted rings dip
Advanced
Dip back lever
Advanced
Regressions
Dip
Intermediate
Leg-assisted rings dip
Novice
Jackknife rings dip
Intermediate
Band-assisted rings dip
Intermediate
Variations
Dip
Intermediate
Weighted rings dip
Advanced
Band-assisted rings dip
Intermediate
Assisted dip
Novice
Single bar dip
Intermediate
Dip eccentric
Novice
Weighted dip
Intermediate
Machine-assisted dip
Beginner
View Similar Exercises
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