Ring Dip

Dips on rings present a further challenge due to the instability of the rings. Return to working on the top position as it is considerably more difficult on rings than on bars.

Top Position

  1. Jump up on to the rings so that you are supporting your weight on straight arms.
  2. Push your shoulders down away from your ears.
  3. Externally rotate the shoulder as you have in press ups and bar dips. Turn your hands out slightly.

Once you are stable in the top position you can perform dips as on the bars. For an added challenge and change of emphasis you can perform dips in the hollow position rather than hinged at the hips. One position is not necessarily better or worse than the other, but just present slightly different challenges to the working muscles.