Gymnastic-Ring Chest-Dips: From Complete Beginner to Advanced (Bodyweight Muscle)
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- Опубліковано 3 жов 2024
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Gymnastic-ring Chest-dips - the most advanced and effective bodyweight exercise for training chest!
Today we’ll be covering how to get started with them, all the way from being a complete beginner!
Even if you’re advanced, I promise you that there will also be interesting new stuff for you as well!
For example, how deep should you go during dips?
Is it 90 degrees?
Is it lower?
Is it higher?
The real answer is that it depends!
Video contents:
1:20 Shoulder form
3:25 Hinging, elbow, and head position (Proper Alignment)
4:20 How deep should you go & Chest activation
6:25 Tips for increasing range of motion (depth)
8:20 Progression/Prerequisites for Beginners & intermediates
8:45 Step 1: Perfect Push-ups (How many should you be able to do before basic dips)
9:21 Step 2: Basic Dips (How many should you be able to do before getting on the rings)
9:55 Step 3: Gymnastic-ring Static holds: How long should you be able to hold them before attempting your first reps)
10:39 Lower-body positions
11:33 Gymnastic-ring strap width
12:30 Step 4: Half reps: How should you be able to do before whole range of motion gymnastic ring chest dips
[GET YOUR FREE BEGINNER'S GUIDE] www.bodyweightm...
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Recommended Gymnastic Rings ◎◎: www.bodyweight...
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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.bodyweightm...
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Disclaimer:
All information in this UA-cam 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.
#BodyweightMuscle #GymnasticRingDIps #FromBeginnerToAdvanced #RingDipsTutorial
![Gymnastic-ring Dips: How to Sculpt a Calisthenic’s Chest & Take your Dips to the Next Level [Part 1]](http://i.ytimg.com/vi/eBzw9IJG9MM/mqdefault.jpg)
Got any more questions? Leave them bellow!
Video contents:
1:20 Shoulder form
3:25 Hinging, elbow, and head position (Proper Alignment)
4:20 How deep should you go & Chest activation
6:25 Tips for increasing range of motion (depth)
8:20 Progression/Prerequisites for Beginners & intermediates
8:45 Step 1: Perfect Push-ups (How many should you be able to do before basic dips)
9:21 Step 2: Basic Dips (How many should you be able to do before getting on the rings)
9:55 Step 3: Gymnastic-ring Static holds: How long should you be able to hold them before attempting your first reps)
10:39 Lower-body positions
11:33 Gymnastic-ring strap width
12:30 Step 4: Half reps: How should you be able to do before whole range of motion gymnastic ring chest dips
- My favorite Gymnastic ◎◎ Rings: bit.ly/2KN3reG
- Recommended dip-stations: www.bodyweightmuscle.com/equipment-recommendations/
Interested in personal coaching? Visit www.bodyweightmuscle.com/ to learn more
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Heads down to you legend 👑
Hey brother 💪🏼
I absolutely love this channel !!!
Thank you Noah, happy to see such comments 🙏🏼
I am doing dips with rings for more than 3 month now, before I was using regular dips station and I have no shoulders injuries or soar shoulders. I see more results doing dips on rings than on dips station because it is a control movement and you have to do it with awareness. Form is getting better, and it's looks easier than it is to do 15 dips on rings. Keep on training.
Hi Cipher, thanks for sharing and happy to hear you've become a ring-dip fan as well! Keep on training brother 💪
Excellent video! Thanks for the tips. I'll definitely be integrating into my training. Thanks for putting out high quality info and top notch videos!
Happy to hear you liked the vid, I always appreciate these comments - they help me keep doing what I do! 💪
Great video. This vid deserve many views.
Thank you Akbar! 🙏🏻💪🏻
Top notch edit
Quality video, just what I needed
Best advice on rings I’ve found👍 I’m 63 and have been lifting weights for years recently been feeling with shoulder issues and decided to jump to body weight muscle work lifestyle. But man these rings are rough. Just started and can only hold stable position for 5 seconds. 😬 will not quit I’m pumped to find your site💪💪💪
Hi Nick, stick to it! Make sure you warm-up really well, and always start slow! Here are some good highly recommended tips for warming up and building intensity gradually:
Proper extended warm-up (highly recommended for men over 50): ua-cam.com/video/QJNMqQHdtEo/v-deo.html
How to build intensity properly: ua-cam.com/video/uJk4ApgExoc/v-deo.html
@@BodyweightMuscle Much appreciated, Super stoked💪
Great video! Was really nice to hear your take on dips and shoulder health💪🏽
Thank you GP, glad you liked the vid!
Great video! Thanks for sharing!
Good vid as always 🤘💪
10:12 How are ring dips an isometric exercise? Dips have a concentric and eccentric portion no matter on what implement you do them.
Great vid by the way.
He's talking about doing a static hold; 3 set x 30 sec
Awesome video as always!
Thank you Musico 💪🏻
very helpful!
Hello there. Thanks for the excellent tutorial on the ring dips!!
A slightly out of topic question: you have managed to develop strong looking shoulders and I was wondering what exercises you would recommend for that ( front, mid and rear delt). Many thanks !!
Hello Yannick, it's all about hammering the basics. For example, pull-ups might not target shoulders so much, but when combined with pull and push exercises that work your upper body as holistically as possible, your shoulders will grow stronger for through time.
That being said, you have to constantly hit the following basics and strive for refining form, increasing mind to muscle cues and looking for more advanced variations:
- Pull-ups
- Push-ups
- Dips
- Incline push (pike push ups or handstand push-ups)
- Planks (work your way up to this version of a plank: instagram.com/p/CRgyc2egjjA/?)
Constantly challenge your upper body with all of these exercises and I promise you your shoulder will start growing more!
Sir, what is your workout routine? Is it push, pull, legs? Secondly, how often do you do pullups and how often should you perform these ring dips (every 2 days, 3 days, 4 days, etc). Thank you. This video and the previous one were outstanding.
Hi William, I always train whole body
@@BodyweightMuscle Sorry, so how often do you train ring dips and pullups (every 3 days, 4 days, etc)?
If you externaly rotate at the top of the dip you activate ur chest alottttt man in my experience
Have you tried the Crab-dip? I find it activates the chest a lot more
Nice
Hey Benjamin!
You are killing it! Possibility the best video on ring dips on YT. Pure gold! You are a legend! efcharistó 🙏🏼
@@benjaminwetscher9614 thanks brother, I really appreciate it! Παρακαλώ!
Anthony can I focus exclusively on ring dips and forget about pushups?
I work on dips at the beginning of my training and switch to push ups after to finish my chest off. For instance I pair pull ups and dips (3-4 sets each alternating) then move on to rows and push ups, 3 set each). My 2 cents anyway
I think it's better to alternate exercises to avoid overuse of the joints in the same particular movement.
Excellent video. I find that bar dips make my left shoulder sore but ring dips do not. Do you think there is any value trying to work towards Bulgarian dips?
Rings chest fly is the best chest exercise in existence
Anthony. a quick question. why dont you turn the rings out at the end? if you turn them out you acan externaly rotate your shoulder and get an extra chest pump. maybe you will get less reps. but i really like to add a turnout at the end.
I do the same thing, way harder this way
Hi Randy, I don't think external rotation at the top gets more chest tension. Instead, protraction and bringing the rings closer to the midline works a lot better for that. I'll make a video within August showing this
@@BodyweightMuscle thanks for the reply. but is it not the case that there is the danger of your shoulder internally rotating when protacting? if you protract to much your chest would cave in right. because you yourself said in one video that your chest activates more when you rectract and depress your shoulders (like you do when you rotate the rings out.) protracting would be the opposite of rectracting yoru shoulders. how do you prevend your chest deactivating when you do this?
Ho Anthony, How would you rate ring dips compared to weighted bar dips with 40kg on a dip belt? Thanks
Hi Me, well, I haven't done any weighted training so far since I felt I still had to refine MMC and get my reps up to 30
This year though I'll be included weighted training so ask me in a few months :)
Good video on ring dips. Can you do a video on frequency and volume and how that may look over a week. I want to hit upper body a 3 to 4 times week and I do about 6 sets for push muscles and 6 sets for pull each session 3x per week for a total of about 18ish sets but I am not getting better. When I do less sets per muscle group it just doesnt feel like a workout. Any tips?
Hi R, check this video out: ua-cam.com/video/JU4mpWVtGBY/v-deo.html
@@BodyweightMuscle thanks! I just checked this out. I am pretty much doing around 18 sets a week but sometimes I do an extra set for a better pump. I also switch variations alot so that probably doesnt help. I need to just do the same workout for a couple of weeks and let my body adapt versus switching it up constantly. I just get bored easily
What do you think about turning out the rings at the top of every rep? I'm referring to the classic RTO gymnastic dip
Hey Salvo, good question! If your goal is chest activation, I don't see the reason why to do that. Instead, I actually have another finisher hack for the top position that I'll be sharing soon! If your goal is shoulder mobility, then RTO is a good adjustment
@@BodyweightMuscle thank you! Keep up the great content
From what I've seen by professional gymnastic ring users I have not seen them staying in an L position while looking down. Are you sure about this content?
But going low on dips is a prep for muscle up right ?
yup, it helps, as long as you have the shoulder mobility for it!
welcome to the channel!
Thank you for the video, but it seems that this is a different approach than in gymnastics. When comparing your advise with this it’s confusing: ua-cam.com/video/Kr5Uuuy5DAI/v-deo.html
I personally prefer gymnastic orientated exercises because the rings have their origin in gymnastics. Could you explain from where these differences are coming from?
- angle of the upper body
- legs in front or under the body
- RTO - Ring turns out
- width of rings
- lock out elbows after every single rep
- etc.
I’d really like to understand why ring dips are explained to different. Thanks again for your content!
Hi Thomas, excellent question! Our goals here are a)hypertrophy and b) minimizing pointless mileage on the joints and connective tissues, so we can work on a more long-term fitness and health calisthenics approach - something that is more of a lifestyle. Gymastics are more skill-oriented and athletic which is cool, but not always the best way to go for training in the long run.
@@BodyweightMuscle Thanks for your answer, sounds reasonable! :) However, locking elbows seems important to me. I worked out without it for a while before and then had trouble extending my arms at all. Thanks for the valuable info though.
Why can't we just call it dips..why the chest
there are different variations, when you hinge forward to target the chest more, it's called a chest dip