Also known as: ring dips, ring dip, gymnastic ring dips, wide ring dips

What is Bulgarian Ring Dips?

Bulgarian Ring Dips are a hard calisthenics dip performed on gymnastic rings, pressing to full extension and lowering with arms flared outward. They primarily target the triceps, chest, shoulders and core while also engaging the back and traps. Expect a high difficulty level requiring shoulder stability and ring-specific control.

How to Do Bulgarian Ring Dips

  1. Set rings height: Adjust rings to waist or chest height so you can press from full extension; confirm straps are secure and rings hang evenly before mounting.
  2. Grip and stance: Hold rings with neutral wrists at shoulder width, engage core and squeeze shoulder blades down to stabilize the scapulae before initiating the descent.
  3. Press to start: Press into the rings until elbows reach full extension and shoulders stack over hands; maintain protracted rings and avoid collapsing the chest.
  4. Controlled descent: Slowly lower with elbows flaring outward so upper arms move to the sides; keep forearms vertical and core braced to protect shoulders.
  5. Depth and pause: Descend until your upper arms are nearly parallel to the floor, pause briefly at the bottom to maintain tension and check shoulder comfort.
  6. Controlled ascent: Press back up under control, focusing on triceps and chest engagement; avoid kipping and finish in full extension with stable shoulders and a braced core.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Latissimus, Back

Description

Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full extension. This is the start position, same as in a traditional dip.

Keeping your shoulder blades and core stable, descend so that your upper arms move away from your body to the sides, while maintaining a vertical forearm position.

Descend until your upper arms are nearly parallel to the floor. Reverse the movement under control.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Bulgarian Ring Dips?

Bulgarian Ring Dips build triceps and chest strength while demanding shoulder stability, core control and scapular coordination. They improve pushing power, joint stability for ring-specific skills, and increase neuromuscular coordination compared with bar dips, but require progressive loading and mobility.

What are common mistakes when doing Bulgarian Ring Dips?

Common mistakes include flared wrists, collapsing the chest, rushing the descent, insufficient scapular stability, and using excessive kipping. These errors raise shoulder injury risk and reduce triceps activation; focus on controlled tempo, neutral wrist alignment and scapular engagement to correct them.

How can I progress to or regress from Bulgarian Ring Dips?

Progress by adding reps, weighted vests, or elevated ring instability; work on ring dips and straight bar dip strength, and shoulder mobility. Regress with assisted ring dips, band support, partial range of motion, or parallel-bar dips until stability and strength improve.