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Also known as: Bulgarian rings dip.

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Technique

  1. Start in a Rings support position.
  2. Bend your arms to dip down, letting your elbows open wide on the way down.
  3. 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).
Risks
  • This exercise 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
  • Back

Secondary

  • Biceps
  • Triceps
  • Rotator cuff
  • Serratus anterior
  • Forearms
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Shoulderadductionflexion forward
trains stretches

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Regressions

e08l

Rings dip

Intermediate
e073

No false grip rings muscle-up

Advanced
e14f

Weighted rings dip

Advanced
e097

Rings pushup

Intermediate
e14g

Band-assisted rings dip

Intermediate
e08x

Rings l-sit dip

Advanced
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