Elite Physique The New Science of Building a Better Body

Rings Dip
HORIZONTAL PUSH
Using the rings to perform a dip provides two big benefits. First, it allows your wrists to
rotate freely, which reduces stress on the elbows and shoulders. Second, the instability
of the rings requires greater muscle activation of the lats and shoulder stabilizers.
HOW TO DO IT
1. Set the rings the width of your shoulders. Grip the handles with your hands
shoulder-width apart, palms facing each other. Your arms are fully extended and
your traps are as far from your ears as possible (see figure a).
2. Bend your elbows and lower your body as your trunk shifts forward. Lower as far
as your mobility and strength allow (see figure b).
3. Press up until your elbows are fully locked and repeat.
a
b
ADVANTAGES
• The wrists can move freely, reducing stress on the elbows and shoulders.
• This variation increases muscle activation of the lats and shoulder stabilizers.
COACHING CUE
To increase the load, add weight to a chin/dip belt.
b
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