Movement Category: Upper Body Pressing
Implement: Gymnastic rings and Bodyweight
Difficulty Level: Intermediate to Advanced
- Tremendous upper body strengthening exercise
- Works extra hard both the pressing musculature and stabilizers
- improves the shoulder’s overhead strength and stability
- balances out the pulling movements for overall shoulder stability and health
Prime movers: Triceps, delts.
Stabilizers: Upper back, lats, spinal erectors, glutes, hamstrings, abs, quads, calves.
Ring Dips – Step by Step Instructions
Step 1: Start out by supporting your body of the rings on straight arms.
Step 2: Begin the exercise by pulling yourself down (shoulders to the rings). Inhale as you descend. You could keep your elbows wide (more chest involvement) or narrow (more triceps). Keep the rings close to the body, but not against it. Try to go as deep as you can, attempt to finish with your elbows way above your shoulders – your available range of motion could vary.
Step 3: Pause on the bottom.
Step 4: Reverse the motion by pushing yourself away from the rings, hissing the air out as you go up. Finish with your arms fully locked out, but not hyperextended.
Caution: make sure to be able to perform at least a few Dips on parallel bars first before tackling down Ring Dips. When just starting out, rings could feel very unstable, so begin relatively low to the floor and jump off when you feel things are getting out of control.
A) Negative Ring Dips (beginner)
B) Weighted Ring Dips (advanced)