Bulgarian Ring Dip
Once you have mastered dip variations on parallel bars, it may be time to move to the ring dip and beyond. The Bulgarian Ring Dip is a variation that requires even more core and shoulder stability, due to the added instability of holding your shoulder and elbow joints 90˚ from the torso while maintaining control over the ring movement. An athlete should master steady straight arm strength (top-support) on rings as well as wide-grip dips on the bar before attempting this without a spotter.
- Type Of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
Bulgarian Ring Dip
- Begin in a top support on gymnastic rings.
- Straighten your elbows, turn the rings out past parallel, and depress your shoulders.
- Keeping your arms in line with your torso, lower until you create a 90-degree elbow and armpit angle.
- Keep your torso, elbows, and hands in a single plane.
- As you lower from top support, the hands will rotate roughly 180-degrees, so the palms face backward at the deepest part of the dip.
- Press back out with control, ending each rep in a proper top support position.
- Repeat for reps.
- Exercise: Ring Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
- Exercise: Box Headstand Push-Up
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Elevated Surface
