Ring Dips
Ring Dips are a challenging variation of classic Dips on parallel bars, requiring a great deal of stability and strength. They engage more muscle groups and promote strength and symmetry in the chest, triceps, and shoulders. Dips on the rings prepare you for even more demanding exercises, such as the Ring Muscle Up.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
Ring Dips - the correct execution
- Start in support hold position
- Feet are detached from the floor
- Bend the elbows backwards away
- Arms stay close to the body
- In the lowest position the upper arms are parallel to the floor
- Keep permanent tension in the core
The exercise Ring Dips is intended to be used as a hypertrophy exercise.
Which muscles are trained by Ring Dips?
Primary trained muscles for Ring 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 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.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Ring Dips:
Dips RTO
Rotating the rings outward while in the Support Hold position (Rings Turned Out, RTO) increases the activation of the chest muscles. This position engages the muscles to keep the arms stable and close to the body. This variation is particularly effective for chest muscle development, as it requires a specific shoulder and arm position that significantly activates the chest muscles.
Necessary equipment
Dips RTO - the correct execution
- Start in support hold position
- Feet are off the floor
- Move the elbows backwards
- Arms stay close to the body
- In the lowest position the upper arms are parallel to the floor
- Keep permanent tension in the core
- Stretch arms and press back into support hold position
- Rotate palms forward with arms extended
- Rotate only as far as feels good and safe for you
Similar exercises to 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.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!