Ring Dip Negative

Technique

How to perform Ring Dip Negative

1. Press yourself into a strong support hold on the rings, elbows locked and shoulders depressed, arms at your sides, with your core and glutes tight.
2. Inhale, brace, then bend your elbows to begin lowering.
3. Keep your torso upright and your forearms vertical as you descend.
4. Take 3-5 seconds to reach the bottom position, stopping when your upper arms are a little below parallel to the floor while maintaining shoulder control (no shrugging).
5. Briefly pause, then place your feet on the floor to safely step out rather than pressing back up.
6. Reset to the top by hopping or pressing back into support, and repeat each slow negative for the recommended number of repetitions, always keeping tension and control throughout the descent.

GymDaze demonstration

Watch Ring Dip Negative

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.