Gymnastic-ring Dips: How to Sculpt a Calisthenic’s Chest & Take your Dips to the Next Level [Part 1]
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- Опубликовано: 2 июл 2021
- Chest Dips are the heavy squats of the upper body and the best bodyweight exercise to sculpt a rugged aesthetic chest.
Especially once you’re able to do them smoothly on gymnastic-rings, coupled with perfect-form pull-ups (as shown in my previous video)… you won’t be needing a lot more to build an impressive, strong and lean upper body calisthenic’s-physique…
Watch today's video to learn more - Gymnastic-ring Dips: How to Sculpt a Calisthenic’s Chest (Take your Dips to the Next Level)
[GET YOUR FREE BEGINNER'S GUIDE] www.bodyweightmuscle.com/free-...
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Recommended Gymnastic Rings ◎◎: www.bodyweightmuscle.com/reco...
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; www.bodyweightmuscle.com/free-...
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobodyweightworkout...
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My favorite Jump-rope: www.bodyweightmuscle.com/cros...
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Follow me on INSTAGRAM: / bodyweightmuscle
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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![How rings training is transforming my upper body strength - [30 Day Test]](http://i.ytimg.com/vi/U6uK_n46gvA/mqdefault.jpg)
Who else does dips on gymnastic rings or what is your main difficulty in learning how to do them?
OTHER STUFF MENTIONED & USED IN THE VIDEO:
- My favorite Gymnastic ◎◎ Rings: bit.ly/2KN3reG
- How to Hang out with me on Zoom: ruclips.net/video/wDPI3euFy1U/видео.html
Second week on the rings now. And thinking about the bars limitations I can feel in my body that there is so much range of motion I haven’t been utilizing to full potential. I already feel a greater sense of flexibility aswell as contraction in my upper chest!
Absolutely correct! When I do dips on a fixed surface such as dip bars, my left shoulder gets sore and remains sore. This does not happen when I do them on rings, which is the only way I do them now. It probably took me about 5 sessions for the shaking to go away. Looking forward to Part II.
Hey Stephen, thank you for your input, that's great to hear!
Your experiences are always appreciated! I started ring dips a couple of years ago and have enjoyed them. They do hit the chest in a much different way. I'll try to give this more attention, especially mind to muscle wise. Based on what I I can see with the chest muscle fibers in this video versus what I see on my own chest muscles, I do see a lot more activation when doing push-ups. The chest seems to be more horizontally focused.
Use rings in most of my bodyweight training, I find them more efficient, even if it is only static hold. So much benefit just keeping everything stable.
Hi Anthony, I started using rings 4 months ago when I started doing the 1 dip 1 press up routine as part of your Superhero workout and wow they were really difficult for the first couple of sessions now I very rarely do a dip using any other method they are so effective.
awesome, keep it up brother!
Awesome 👏🏻
🙌
That's a sick spot mate and nice vid
yup, it's beautiful here, you should visit! Kastoria Northern Greece
I feel that the dips on the rings really work the chest, compared to a parallel bar dip. On the parallel bar feels like the triceps do most of the job, whereas on the rings I feel the whole chest, even the vertical line where divides your chest.
Yup, plus you can also get a better squeeze of the chest at the top through shoulder-blade protraction. I'll be covering that in the next video!
@@BodyweightMuscle nice! One thing that I do at the top of the dip movement is twist my wrist outward (you know, so the palms of your hands would be facing forward) and hold the top position for a couple of seconds.
@@agauerm you mean you get to a rings turned out position?
Curl ur torso, fold legs at a 90 degree, chest activated. Make a "C" with ur body.
Today I tried and your video came out!! 🙋🏻♂️
Hi Onder, gymnastic ring dips are a game changer , keep it up!
Yes I love Ring Dips. Still working on making them better. What is your favorite AB exercise?
hollow body holds and one-arm-one-leg planks!
I purchase rings yesterday because I recently moved and there is not dip or pull up bars next to me so rings will be spectacular.
What a sick intro
Hi, i love doing gymnastic rings chest dips! I read your books and watch your video’s and i realy like training the way you advice. I do my strength training only with the gymnastic rings and i keep on making strength gains. So thank you very much for the good advice! My training looks like this for my upper body: ring pull ups/ chinups, ring dips, ring inverted rows, ring push ups and ring hanging leg raises. Every excersise 3 sets of max reps. I now have come to the point that i can make more then 15 reps on each set of every excersice. I don’ t like adding extra weight cause it hurts my joints. I now started to do 3 sets on every excercise of eccentric tempo reps, 4 to 5 seconds on the lowering phase. I now can do 3 sets of 7 to 8 reps eccentric. Is it good to train this way every training? Or should i keep adding regular reps/ sets as long as i can?
Hi Serge, this could work by altering both ways you mentioned every 6-8 weeks
thanks Anthony!
still can't do them bc of my wrists :(
doing a weekly wrist mobility + strenghtening routine but yeah my left wrist is pretty f#cked up.
gotta be patient and focus on things I can do.
gymnastic rows are fine but pressing movements...fck!
Are you doing ring support holds? They'll help you adapt to staying on rings. Remember that every pushing exercise on rings is much harder than their pulling counterpart.
i use rings and they are very good however they cause me sternum pain unlike dip bars do you know of any way to reduce this other than reducing weight or should i simply reduce added weight and do more reps with lower weight ? (i am a teenager so the pain is quite odd for me)
Hi Leonardo, light stretches that open up the chest before and after the workout seem to help for this issue💪
thx appreciate it will try that out @@BodyweightMuscle
damn, where do you live, that mountain view tho, beautiful
Northern Greece, a little town called Kastoria
I think you should do RTO hold on top, otherwise you can injure your tendons and ligaments.
Not of you keep your shoulder back and down
What can you recommend as a secondary exercise after dips that focuses on uppper chest?
As long as you're mixing vertical, horizontal and decline pushing exercises (i.e. Pike push-ups, regular push-ups, and dips) in your weekly routine, you're fine!
can dips good for upper chest sorry bad english
Yes they're great for the whole chest !
Hey! I'm a bit confused whether to turn out or not?! When i do them without turning out, i definitely feel my chest more and it feels consistent every time BUT i do not feel my triceps at all. rings are the only equipment i have and i tried doing tricep extensions but i feel my elbows pop while i do them. bench dips just feel awkward. Should i not worry about isolating them, are dips enough?
Hi Sajan, I find that when you focus on getting stronger at all basic pull & push movement patterns (vertical, horizontal and decline) triceps and biceps are simply a natural side-effect : )
@@BodyweightMuscle Will keep that in mind :D
You need to turn the rings out everytime upwards :)
Γεια σου ΑΚΠ!
You don't need to, it's just a different approach, therefore it depends on what you want to achieve.
For example if you want more shoulder mobility, go for RTO ring dip (the method you mention). On the other hand, if you want to focus on Muscle tension use the Crab technique (as I'm doing in this video ruclips.net/video/HTstRFIe0GE/видео.html).
Let me know if you have any further questions on this topic!
Just curious, what's your max ring dip rep number?
ruclips.net/video/ThBAyyaRBAE/видео.html you can find the answer here :)
although I did even more after the Superhero plan, but if it's not on camera it doesn't count :)
0-5 tough AF
5-8 doable
8+ enjoyable
haha true!
The natural question is... what about weighted ring dips?
sure, those are great, but if you're over 30, I recommend working on mind to muscle ideally (less wear and tear)