Bulgarian Dips with gym rings
Bulgarian ring dips are a challenging exercise that intensely targets the chest muscles. Compared to regular bar dips, the rings allow for a greater range of motion, leading to a deeper stretch of the chest. The upper arms are brought further outward, which intensifies the chest stretch even more. This exercise is an advanced variation of the classic ring dips.
Necessary equipment
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Bulgarian Dips with gym rings - the correct execution
- Start in the support hold position
- Move the arms outward
- Elbows are permanently over the wrists
- Back of the hand pointing forward
- In the lowest position, the upper arms are parallel to the ground
- Hold permanent tension in your core
The exercise Bulgarian Dips is intended to be used as a hypertrophy exercise.
Which muscles are trained by Bulgarian Dips?
Primary trained muscles for Bulgarian Dips
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Bulgarian Dips
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.
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.
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Similar exercises to Bulgarian 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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