Inverted Bodyweight Dip with Olympic Rings
Advanced ring variation that increases instability and strength demands of the dip.
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: chest & triceps. Secondary: shoulders, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Set up in an inverted or elevated dip position on the rings.
- Lower the body by bending the elbows.
- Press back to the starting position while controlling the rings.
- Keep the core tightly braced.
- Repeat for desired reps.
Equipment
- Olympic Rings
Coaching tips
Benefits
Advanced ring variation that increases instability and strength demands of the dip.
Common mistakes
Avoid excessive ring movement or losing body tension.
Make it harder
Elevate the feet or add a pause.
Make it easier
Perform standard ring dips or on parallel bars.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.