Bulgarian Ring Dip

What is Bulgarian Ring Dip:

The Bulgarian Ring Dip is an advanced variation of the ring dip working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii, with heightened demand from the core and other muscles for stabilization. At the bottom of the movement, the hands are placed wider than shoulder-width apart, emphasizing the pec major.

Key Benefits:

  • Size and Strength: Works primarily the pectoralis major, as well as the triceps brachii and the anterior deltoid, promoting muscle growth and strength improvement.
  • Enhanced Stability: Performing the exercise on gymnastic rings demands increased stabilization throughout the movement, improving overall stability and proprioception.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience and Portability: With just gymnastics rings or suspension straps, you have the freedom to train anywhere and adjust the intensity as desired.

Variations:

  • Standard Push-up: A foundational bodyweight horizontal pushing exercise performed on a flat surface in a high plank position.
  • Wide Push-up: A push-up variation with the hands positioned wider than shoulder-width apart, emphasizing the pec major.
  • Standard Dip: The standard dip variation performed on a parallel bar.
  • Ring Dip: The standard dip variation performed on gymnastic rings.
  • Assisted Bulgarian Ring Dip: Using a spotter, resistance band, or something to step on to make the exercise more manageable for individuals with limited strength.
  • Weighted Bulgarian Ring Dip: Increase the intensity by adding resistance with an ankle weight, a weight vest, a backpack, or a dip belt with plates.

How to perform Bulgarian Ring Dips:

  • Setup: Hang the rings or straps at an appropriate height where you can perform the movement with proper form and preferred intensity.
  • Starting Position: Grasp the rings or straps with an overhand grip, then get on top of them with your hands close to your sides and arms fully extended. Maintain shoulder depression and protraction, core engagement, and keep your legs together for better stability.
  • Execution: Initiate the movement by lowering yourself by bending your elbows around 90 degrees while simultaneously spreading the rings further out to the sides without losing shoulder protraction and depression. Hold this position briefly, then push up while bringing your hands close to you, returning to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the top/starting position.
  • Mindful Execution: Due to the increased difficulty and risk associated with the exercise, it is essential to maintain mindfulness throughout the exercise to avoid unwanted common injuries besides proper preparation. Focus on proper form, control, and breathing to maximize effectiveness while minimizing the risk of injury.
  • Entry: Two ways you can enter into the position: jumping into it or using a step. Whenever possible, opt for using a step to make it easier to stabilize yourself while getting into the starting position, eliminating unnecessary effort and energy usage, especially when performing the exercise with added resistance.
  • Rings Position at the Top: Completing the movement with 'rings turned out' is beneficial for stability training, but if you can't do it, don't force yourself.
  • Range of Motion: Limit your range of motion to around 90 degrees of elbow flexion. Avoid going too low, as this puts so much strain on your shoulder joints and sternum.
  • Grip Properly: Ensure a proper grip on the rings, allowing for a slight wrist extension and aligning the rings with your forearms. This positioning helps support your weight effectively and minimizes strain on your palms and wrists during the exercise.
  • Scapular Engagement: Maintain shoulder protraction and depression throughout the movement for efficiency.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Using shorter straps - the shorter the straps, the more stable you are, the easier it gets
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or a step
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Using longer straps - the longer it is, the less stable you are, the harder it gets
    • Adding resistance - wearing an ankle weight, a weight vest, a backpack, or a dip belt with plates
    • Progressing to a harder variation/exercise