Ring Dips: Mastering Bodyweight Strength Training
Instructions
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Set-Up:
- Adjust the Rings: Ensure the rings are hanging at a height that allows you to hang fully extended without your feet touching the ground. Typically, rings should be about chest-height.
- Grip: Grab the rings with your hands, palms facing each other (neutral grip), or with your palms facing away (pronated grip). Your hands should be positioned slightly wider than shoulder-width apart.
- Engage Core and Shoulders: Before starting the dip, make sure your core is tight and your shoulders are engaged to prevent sagging or instability.
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Lowering Phase:
- Start in a Supported Position: Begin with your arms straight and your body slightly leaning forward, with your shoulders above your wrists. Your feet should be off the ground.
- Control the Descent: Slowly lower yourself by bending your elbows and allowing your body to drop. Keep your chest up and your elbows pointing backward (not flaring out). Try to go as low as you can with control, ideally until your upper arms are parallel to the ground or your shoulders dip below your elbows.
- Maintain Stability: Avoid swinging or excessively rocking your body. Keep your legs straight and core engaged to prevent instability.
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Pressing Phase:
- Push Back Up: From the bottom position, press through the palms of your hands and push your body upward, extending your arms. Keep your chest up and avoid shrugging your shoulders.
- Full Extension: Finish with your arms fully extended at the top, with your body in a straight line.
Tips
- Focus on Control: Always prioritize control over speed. The slower you lower yourself and press up, the more strength you’ll build.
- Keep Your Body Taut: Tension in your body—especially through your core—is key. This will help prevent swinging and ensure you’re using the right muscles.
- Breathing: Don’t hold your breath. Inhale as you lower yourself and exhale as you press up.
- Start Small: If full ring dips are too difficult at first, start with a few negative reps or assisted dips to build strength before attempting unassisted ring dips.
