Ring Dips

What is Ring Dips? Ring dips are a challenging bodyweight exercise that targets the chest, triceps, and shoulders. This exercise is performed using gymnastics rings, which require greater stabilization and core engagement compared to traditional parallel bar dips.

Tutorial

1. Hang the rings at shoulder height and grip the rings with a firm grip.
2. Jump up and support your body weight with straight arms.
3. Lower yourself by bending your elbows until your shoulders are below your elbows.
4. Push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the elbows to flare out to the sides, increasing the risk of shoulder injury.

• Not lowering down enough, limiting the range of motion and effectiveness of the exercise. - Arching the back excessively, which can lead to lower back strain.

• Using momentum to complete the movement, rather than relying on muscle strength.

Tips for Better Results

• Keep your core engaged throughout the exercise to maintain stability.

• Focus on a controlled descent and ascent to maximize muscle engagement. - Ensure your elbows track close to your body to protect your shoulders.

• Gradually increase the difficulty by adding weight or adjusting the angle of your body.

Muscles Worked

• Primary Muscles: Chest (pectoralis major), Triceps - Secondary Muscles: Shoulders (deltoids), Core (stabilization)