Dips Using Gymnastic Rings

Differentiation: Mechanics

This variation of a Dip is unique. Here is how: you use gymnastic rings. Since gymnastic rings can move, | you must engage your core to maintain stability and balance.

Starting Position

To get into starting position, do this...

1) Locate gymnastic rings.

2) Stand between two rings.

3) Grasp a ring in each hand.

4) Jump upward and elevate your body using the rings and hold yourself up - with a neutral grip - this way the palms of your hands will be facing your sides.

5) Straighten your arms straight and lock out your elbows.

6) Your knees should be slightly bent.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you gradually lower your body until you feel your chest muscles stretch,

3) ...keeping your torso leaning forward and your elbows flared outward.

4) Once you feel your chest muscles stretch, exhale as you push your body upward until your arms are again straight and your elbows locked.

5) This is the ending position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Try your best not to swing your upper body.

Do not lean excessively forward. Keep your body as upright as possible. Bending too far forward will place tension on your pecs rather than your triceps.

Keep your elbows close to the sides of your body, which will ensure that your triceps do a majority of the work and provide you with the maximum potential benefit.

Gear Advice

To perform this exercise, you will need a dip belt - onto which you will add weight plates. Few gyms offer these, so we have listed a link below to the Grizzly brand Polypro Dip Belt - which you can order from Amazon dot com. You take this with you to the gym.

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