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Technique

  1. Start in a Rings l-sit position.
  2. Bend your elbows to let your body dip down between the rings, while keeping your legs straight and parallel to the ground.
  3. Then push yourself back 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.
Risks
  • The weight of the legs forward will require you to open your elbows wider to perform the dip, which puts the shoulders in a less stable position. Progress carefully and don’t overdo it to avoid injury.

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Serratus anterior
  • Pelvis
  • Quadriceps
  • Back
  • Forearms
  • Hip adductors
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Lower trapezius
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

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Regressions

e08l

Rings dip

Intermediate
e14f

Weighted rings dip

Advanced
e0a3

RTO pushup

Advanced
w00g

Dip back lever

Advanced
e14g

Band-assisted rings dip

Intermediate
e089

Leg-assisted rings dip

Novice
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