Bulgarian Dip

GymDaze demonstration

Watch Bulgarian Dip

Technique

How to perform Bulgarian Dip

1. Take a straight-arm support on the rings with the rings beside your hips and the body controlled.
2. Retain the turned-out top position, with the palms facing forward as described.
3. Lower by bending the elbows while keeping the upper arms close to the torso rather than flaring them out to the sides.
4. Let the rings turn inward during the descent without forcing shoulder rotation.
5. Press back to straight-arm support through the same controlled path, then re-establish the turned-out top position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.