HyperBody
Exercise library · Chest

Ring Dips (Chest Lean).

Unstable dip emphasizing chest by leaning forward.

AdvancedGymnastic Rings
The numbers
Sets
4–5
Reps
4–8
Rest
90–150
Muscles
Primary
Lower pectorals · Triceps · Anterior deltoids
Secondary
Shoulders · Core · Serratus anterior
The play-by-play

How to do it.

  1. Step 01

    Set rings at a height you can mount safely

  2. Step 02

    Support body with a slight forward torso lean

  3. Step 03

    Lower until shoulders drop below elbows

  4. Step 04

    Keep rings close to body without flaring out

  5. Step 05

    Press up maintaining the forward lean

  6. Step 06

    Stabilize at top before next rep

What separates good from great

Pro cues.

  • Use band assistance if needed

  • Keep shoulders packed to protect joints

  • Control the bottom position—no bouncing