Deep ring dips are an unusual chest pumping exercise that requires low-hanging rings or TRX loops. Therefore, if you have such equipment in your gym, we recommend that you include this exercise in your training program from time to time to shock your pectoral muscles and give them new stimuli to grow and increase strength.
Biomechanics of movement is a cross between breeding and dumbbell bench press lying on a bench with a slight incline. In addition, in the negative phase of movement and at the lowest point of the amplitude, the fascia of the pectoral muscles are stretched much more, which increases blood flow to the working muscle and enhances pumping.
The main working muscle groups: pectoral muscles, anterior deltoid muscle bundles, rectus abdominis muscle. In addition, a large number of small stabilizing muscles are involved in the work, which are responsible for the position of our elbows and forearms.
Exercise technique
The technique for performing the exercise is as follows:
- Get into a prone position with your hands in the low-hanging gym rings or TRX straps. Rotate the brushes so that the rings are parallel to each other.
- Inhaling, begin to descend smoothly, while spreading your arms wider and wider. Our task is to go down as low as possible in order to stretch the outer part of the pectoral muscles as much as possible, but without fanaticism - there should not be any discomfort in the joints at the lowest point.
- Exhaling and contracting the pectoral muscles, return to the starting position, trying not to spread the elbows too far to the sides. If you are not yet trained enough or are overweight, perform this exercise on your knees - this way you will make the exercise easier and better understand its biomechanics.
Crossfit training complexes
If you are interested in this exercise, then we bring to your attention several training complexes for CrossFit with its content.
| Stretch | Perform 10 deep ring dips, 10 recline dumbbell raises, 10 roller rolls, and 10 sock raises to the bar. Only 3 rounds. |
| Flower | Perform 10 front squats, 8 pull-ups, 12 deadlifts, and 8 deep dips. There are 3 rounds in total. |
