Assisted Dips with gym rings
Assisted ring dips with feet on the ground are a beginner-friendly version of classic ring dips that help build strength in the chest, shoulders, and triceps. The foot support on the ground allows for safe practice of the movement and stability while partially reducing body weight. This exercise is excellent preparation for unassisted ring dips, giving beginners a chance to develop the coordination and body tension needed for more challenging ring dips.
Necessary equipment
Assisted Dips with gym rings - the correct execution
- Set the rings so your feet can stay on the floor throughout the movement
- Grip the rings close to your body with your palms facing each other
- Support yourself in the rings with straight arms and place your feet on the floor beneath or slightly behind your body
- Bend your arms and move your elbows backward
- Lower your body until your shoulders touch the rings
- Keep the rings close to your body throughout the movement
- Push yourself back up until your arms are fully extended
- Use your legs for as much assistance as needed and as little as possible
Which muscles are trained by Assisted Ring Dips?
Primary trained muscles for Assisted Ring Dips
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Similar exercises to Assisted Ring Dips
Dips on the Parallel Bars
Parallel Bar Dips are an effective exercise for building strength and muscle mass, particularly in the chest and triceps area. They are well-suited for training with additional weight, such as a weight vest or dip belt. Although parallel bar dips require less stabilization than Ring Dips, they are ideal for anyone looking to specifically build muscle mass and strength.
Weighted Ring Dips
Weighted ring dips are an advanced variation of classic dips, where the additional weight significantly increases intensity. This exercise primarily targets the chest, shoulders, and triceps, with the instability of the rings often meaning that less weight can be managed compared to dips on parallel bars. However, many trainees feel their chest muscles working more intensely when training on rings. In addition to regular ring dips, Bulgarian ring dips offer another challenging ring dip variation.
Negative Dips with gym rings
Negative dips on the rings focus on eccentric loading, where you lower yourself in a controlled manner. This phase intensely engages the chest, shoulders, and triceps and can lead to muscle soreness. Negative dips are an ideal preparatory exercise for ring dips.
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