Bulgarian Dip

Technique

How to perform Bulgarian Dip

1. Grip a ring in each hand, and then take a small jump to help you get into a support with your arms locked out.
2. While in a support, turn the rings out so that your palms face forward to reach your starting position.
3. Then flex the elbows, lowering your body and turning the rings in as you descend until your arms break 90 degrees.
4. Avoid swinging, and maintain good posture throughout the descent.
5. At the bottom, turn the rings back in.
6. Finally, reverse the motion by extending the elbow, pushing yourself back up into the starting position.
7. Repeat for the desired number of repetitions.

GymDaze demonstration

Watch Bulgarian Dip

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.