Ring dips are a challenging bodyweight exercise that targets the muscles in the chest, shoulders, and triceps. This exercise is typically performed using gymnastics rings, which add an element of instability to increase the difficulty of the movement.
How to perform
To perform ring dips, follow these steps:1. Start by hanging the rings from a sturdy overhead support, such as a pull-up bar or a sturdy beam.
2. Grip the rings with a firm hold and jump up to support yourself in the starting position with your arms fully extended and the rings positioned slightly wider than shoulder-width apart.
3. Lower your body by bending your elbows and leaning forward slightly, keeping your chest up and your shoulders back.
4. Lower yourself down until your elbows are at least at a 90-degree angle, or until your shoulders are lower than your elbows.
5. Pause briefly at the bottom of the movement, then push yourself back up to the starting position by straightening your arms and contracting your chest and triceps.
6. Repeat for the desired number of repetitions, keeping your body straight and core engaged throughout the movement.
It's important to start with a manageable progression of the exercise, such as assisted ring dips or using a band for support, before attempting full ring dips to avoid injury. Aim to gradually increase the difficulty and challenge yourself as you build strength and stability in the movement.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.