How to perform Bodyweight Ring Dip with proper form

Starting Position

1. Grip: Grab the rings and press up to a straight-arm support, hands at your sides.
2. Rings: Turn the rings out so your palms face forward at the top.
3. Body: Lean slightly forward, brace your core, and keep your legs together.

Movement

1. Lowering Phase:

   • Bend your elbows to lower your body under control.
   • Keep your elbows tucked close to your torso, not flaring wide.
   • Lower until your shoulders drop below your elbows.

2. Raising Phase:

   • Press through your palms to drive back up to straight arms.
   • Turn the rings back out and lock out at the top.
   • Keep the rings pulled in tight to your body throughout.

Key Points

• Fight to keep the rings from drifting away from your sides - that wobble is the exercise.
• Keep a slight forward lean to bias the chest and protect the shoulders.
• Do not shrug; keep your shoulders pulled down away from your ears.