Negative Dips
Description
Negative dips focus on the lowering phase of the dip, helping to build strength and control. Begin by positioning yourself at the top of a dip position with your arms fully extended and your shoulders above the bars. Slowly lower yourself by bending the elbows and allowing your body to descend steadily. Focus on keeping your elbows close to your body to engage the triceps effectively. Once you reach the lowest point, return to the start position, or carefully dismount if you need assistance.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Pectoralis Major
Triceps Brachii
Deltoid (Anterior)
Body Areas
Shoulders
Arms
Equipment
Dip Bar
Progressions
A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.
Dynamic
Intermediate
Similar Exercises
A bodyweight exercise that targets the shoulders and triceps, simulating an overhead pressing motion.
Dynamic
Intermediate
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
Regressions
The Rings Support Hold is an isometric exercise performed on gymnastic rings. Begin by adjusting the rings to a height where you can comfortably reach them while standing. Grasp the rings with a neutral grip, palms facing inward. Jump or press yourself up so that your arms are fully extended and your body is off the ground. Keep your shoulders down and away from your ears, and engage your core to maintain a straight line from head to heels. Hold this position, keeping your elbows locked and your body stable. Focus on maintaining tension in your core and shoulders throughout the hold. This exercise is excellent for building upper body and core strength.
Isometric
Intermediate
Last updated: 12/3/2025