Dips on the rings (Ring Dips)

Push-ups on the rings (Ring Dips) is a functional exercise that came to CrossFit from artistic gymnastics. This exercise requires a good level of physical fitness; for most beginners, the technique of doing push-ups on gymnastic rings will seem difficult - it is better to start with the uneven bars.

Today we will look at what is the fundamental difference between these two exercises, as well as:

1. What is the use of this exercise;
2. Technique for performing push-ups on the rings;
3. Crossfit complexes containing push-ups on the uneven bars.

Why should you do this exercise?

What muscles do ring dips work? Having learned how to do push-ups well on the uneven bars, it would be foolish not to try to learn a more difficult option - to perform the same exercise on gymnastic rings. Moreover, having learned how to do push-ups on the rings, you can easily surrender to such a difficult and spectacular element as power output on the rings.

However, despite the visual similarities, the technical differences between the two exercises are colossal. Push-ups on the rings instead of the parallel bars imply a more serious load on the stabilizing muscles, since, in addition to keeping our body in balance, we also have to keep an eye on the rings, preventing them from moving apart. Your hands and forearms will also receive a lot of static stress, and your grip strength will increase over time. In addition, the very retention of the body on the rings gives a kind of static-dynamic load on your ligaments and tendons, which is a powerful tool for increasing strength indicators in pressing movements. In capable hands, of course.

In addition, there is an option for performing push-ups on low-hanging rings as on uneven bars. This variety is suitable for those who are just starting to learn this exercise. It is much easier to do push-ups on the rings in this way, and, most likely, even on the first try you will certainly master a couple of repetitions, since the legs are not involved here, therefore, we work with less weights.

Ring dips are a great way to strengthen your triceps and forearms. The pectoral and anterior deltoid muscles work a little less. Doing this exercise systematically will also increase your bench press strength, as well as increase your endurance and functionality.

Correct execution technique

Let's move on to the main part of our material - the study of the technique of performing push-ups on the rings. The movement begins from the top point of the amplitude, in the starting position the athlete is on the rings on straight arms, the elbows should be fully extended. In order to find yourself in this position, you must first perform an exit by force on the rings on two hands, you can read more about this exercise on our website in the section "Exercises". If you are not yet given a way out by force, a more simplified version of execution is allowed - to hang on the rings from the Swedish wall or any other elevation that is in your hall.

Push up

We begin to perform the push-up itself. To gain a more stable position, tilt your shoulders slightly forward to emphasize the load on the pectoral muscles. In this case, the hands should be parallel to each other, and the elbows should move apart. Our task is to lower the body as low as possible, while stretching the lower chest muscles as much as possible. The downward movement should be smooth and gradual, it is important to control every centimeter of amplitude, try to mentally concentrate on balance as much as possible. At the same time, it is important not to relax your hands for a second, otherwise you will lose your balance and will not be able to complete the approach.

Once you have dropped low enough, and the bottom of the chest is approximately at the level of the hands, begin a powerful upward movement. It is necessary to make a powerful effort with the triceps, while not forgetting about balance. To perform the movement correctly, you need to push the rings down as much as possible, as if you are trying to tear them off the ropes. Let's say a little "cheating" due to the movement of the legs - if you bring them forward a little, it will be much easier to climb up.

It is important to keep the rings as close to the body as possible throughout the exercise so you will better stabilize your body position and be able to perform more reps.

If the rings disperse to the sides, there is a high risk of injury to the rotator cuff of the shoulder joint, since subconsciously you will try to "catch" the technique precisely due to the movement of the shoulders. Do not forget that the shoulder joint is extremely "vulnerable", and the fascia of the deltoid muscles practically does not stretch. To maintain athletic longevity and protect yourself from unwanted injuries, try to follow the technique as accurately as possible and do not neglect the warm-up.

Complicated option

Once you have mastered the correct technique, you can try the option for true CrossFit maniacs - push-ups on the rings with additional weights. Hang a weight on each leg or secure one pancake to your belt using a special chain. The task is complicated not only by the fact that you are working with a lot of weight, but also by the inability to swing and set inertia by the body. Try it if you are really confident in your abilities. The growth of muscle mass and strength indicators is guaranteed.

Videos about preparatory exercises that will help you learn push-ups faster on the rings:

Crossfit complexes containing push-ups on the rings

Push-ups on the rings are a technically difficult element, and you should introduce it into your training process, without forcing events. You can start performing the following complexes only after you have managed to achieve impeccable technique and have learned to perform at least 20 push-ups in one approach. Otherwise, you simply run the risk of harm to your health: to get injured or overload your central nervous system with all the ensuing consequences.

Watch the video: Rings Turned Out RTO Dips Progression Training (May 2025).