Ring Wide Dip

GymDaze demonstration

Watch Ring Wide Dip

Technique

How to perform Ring Wide Dip

1. Hang the rings wider apart than your normal support-hold setup, at a height that permits a controlled entry and exit.
2. Grip the rings and enter straight-arm support, bringing them toward the sides of your body against the strap tension.
3. Bend your elbows and lower your body between the rings, keeping the movement controlled without swinging.
4. Lower through the range you can control while keeping the rings from pulling away from your sides.
5. Press down through the rings to extend your elbows and return to upright support.
6. Repeat, then return your feet to the floor under control.

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.