Adjust gymnastic rings to chest height. Grip them firmly with palms facing inward, arms fully extended, and feet off the ground. Engage your core and maintain a straight body.
Execution
Lower yourself by bending your elbows, keeping them close to your sides until your shoulders are just below your elbows. Push through your palms to return to the start, focusing on squeezing your chest and triceps. Repeat.
Equipment required
Gymnastic Rings
Target muscles
Chest, Full Body, Triceps
More Detailed Information
Ring Dips
How to Do:
Setup
Adjust a set of gymnastic rings so they hang at about chest height. Grasp the rings firmly with your palms facing inwards and step or jump up so your arms are fully extended. Your body should be straight, with your feet off the ground.
Positioning
Engage your core and maintain a neutral spine. Slightly lean forward to activate your chest muscles while keeping the rings close to your body.
Lower Your Body
Slowly bend your elbows, lowering your body until your shoulders are just below your elbows. Keep your elbows tucked close to your sides to avoid unnecessary strain on your shoulders.
Press Back Up
Push through your palms to straighten your arms and return to the starting position. Focus on squeezing your chest and triceps at the top of the movement.
Repeat
Perform the desired number of repetitions with controlled movement, ensuring stability throughout.
Benefits:
Ring dips are a compound exercise that strengthens the chest, triceps, shoulders, and core. The unstable nature of the rings requires greater stabilization, improving overall strength and coordination.
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