Ring Dip Negative

GymDaze demonstration

Watch Ring Dip Negative

Technique

How to perform Ring Dip Negative

1. Set the rings where you can reach the floor at the bottom of the dip.
2. Use your feet, or an optional plyo box positioned for the entry, to reach the top support with straight elbows.
3. Steady the rings beside your torso before lifting your feet clear.
4. Bend your elbows and lower slowly, keeping your torso controlled and the rings from swinging outward.
5. Place your feet on the floor to unload the arms at the bottom rather than pressing back up.
6. Use your feet or the box to reset to top support for the next negative.

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.