Gymnastic-Ring Chest-Dips: From Complete Beginner to Advanced (Bodyweight Muscle)

[@BodyweightMuscle]

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 Superhero Bodyweight-workout 4.0: Use coupon code KEEPONTRAINING for a 30% discount on my best workout plan: superherobodyweightworkout.com/

[@HrishikeshMedhi]

Heads down to you legend 👑

[@BodyweightMuscle]

Hey brother 💪🏼

[@cipher4968]

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.

[@BodyweightMuscle]

Hi Cipher, thanks for sharing and happy to hear you've become a ring-dip fan as well! Keep on training brother 💪

[@nickfinocchio2937]

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💪💪💪

[@BodyweightMuscle]

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): kzbin.info/www/bejne/h3uxfqSHfcmne9E How to build intensity properly: kzbin.info/www/bejne/q3vOZXSmnKqrpcU

[@nickfinocchio2937]

@@BodyweightMuscle Much appreciated, Super stoked💪

[@nephessus]

You should do Ring Support Hold turning outwards at the top to prevent shoulder injuries.

[@toesocksguy]

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!

[@BodyweightMuscle]

Happy to hear you liked the vid, I always appreciate these comments - they help me keep doing what I do! 💪

[@donaugwin1377]

Top notch edit

[@akbaram6764]

Great video. This vid deserve many views.

[@BodyweightMuscle]

Thank you Akbar! 🙏🏻💪🏻

[@chickyblack5385]

Quality video, just what I needed

[@goprimate]

Great video! Was really nice to hear your take on dips and shoulder health💪🏽

[@BodyweightMuscle]

Thank you GP, glad you liked the vid!

[@noahstewart3694]

I absolutely love this channel !!!

[@BodyweightMuscle]

Thank you Noah, happy to see such comments 🙏🏼

[@lancehogle295]

Great video! Thanks for sharing!

[@davidjones6470]

Good vid as always 🤘💪

[@boxerfencer]

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.

[@monteyoung5696]

He's talking about doing a static hold; 3 set x 30 sec

[@boxerfencer]

@@monteyoung5696 ah, thanks

[@alexz6478]

very helpful!

[@elMusico78]

Awesome video as always!

[@BodyweightMuscle]

Thank you Musico 💪🏻

[@benjaminwetscher9614]

Nice

[@BodyweightMuscle]

Hey Benjamin!

[@benjaminwetscher9614]

You are killing it! Possibility the best video on ring dips on YT. Pure gold! You are a legend! efcharistó 🙏🏼

[@BodyweightMuscle]

@@benjaminwetscher9614 thanks brother, I really appreciate it! Παρακαλώ!

[@yannickfillon3851]

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 !!

[@BodyweightMuscle]

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!

[@VideoGram805]

bro will you do a video about weighted calisthenics

[@BodyweightMuscle]

good idea, soon!

[@williamcastilla1963]

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.

[@BodyweightMuscle]

Hi William, I always train whole body

[@williamcastilla1963]

@@BodyweightMuscle Sorry, so how often do you train ring dips and pullups (every 3 days, 4 days, etc)?

[@radercalisthenics]

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?

[@caleasthetic]

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.

[@agauerm]

I do the same thing, way harder this way

[@BodyweightMuscle]

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

[@caleasthetic]

@@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?

[@agauerm]

Anthony can I focus exclusively on ring dips and forget about pushups?

[@yannickfillon3851]

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

[@frog6054]

I think it's better to alternate exercises to avoid overuse of the joints in the same particular movement.

[@me3899]

Ho Anthony, How would you rate ring dips compared to weighted bar dips with 40kg on a dip belt? Thanks

[@BodyweightMuscle]

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 :)

[@normalguy9865]

If you externaly rotate at the top of the dip you activate ur chest alottttt man in my experience

[@BodyweightMuscle]

Have you tried the Crab-dip? I find it activates the chest a lot more

[@riconater3215]

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?

[@BodyweightMuscle]

Hi R, check this video out: kzbin.info/www/bejne/gIaXnqONi9l6eLs

[@riconater3215]

@@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

[@salvador97730]

What do you think about turning out the rings at the top of every rep? I'm referring to the classic RTO gymnastic dip

[@BodyweightMuscle]

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

[@salvador97730]

@@BodyweightMuscle thank you! Keep up the great content

[@rogersterling4458]

Rings chest fly is the best chest exercise in existence

[@Sweet_dofus]

But going low on dips is a prep for muscle up right ?

[@BodyweightMuscle]

yup, it helps, as long as you have the shoulder mobility for it!

[@BodyweightMuscle]

welcome to the channel!

[@theproagentteam-bronwynsco5345]

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?

[@getimo]

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: kzbin.info/www/bejne/gaOYhqirrpp3d6s 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!

[@BodyweightMuscle]

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.

[@getimo]

@@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.

[@abinavmr8856]

Why can't we just call it dips..why the chest

[@BodyweightMuscle]

there are different variations, when you hinge forward to target the chest more, it's called a chest dip