Holding Dips with Olympic Rings
Builds tremendous stability and strength in the dip position using unstable rings.
ChestAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: chest & triceps. Secondary: shoulders, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 10-30 seconds |
| Estimated calories burned | ~5 kcal |
How to do it
- Support yourself in the top of a dip position on the rings.
- Keep the rings close to the body and core tightly braced.
- Hold the position for the prescribed time.
- Maintain straight arms and depressed shoulders.
- Lower with control when finished.
Equipment
- Olympic Rings
Coaching tips
Benefits
Builds tremendous stability and strength in the dip position using unstable rings.
Common mistakes
Avoid letting the rings flare out or losing core tension.
Make it harder
Increase hold time or add a slight dip and hold.
Make it easier
Perform on stable parallel bars first.
Breathing
Breathe steadily while holding.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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