Ring Dip Negatives

Ring dip negatives are a regression exercise designed to build the necessary strength, control, and neural adaptation for strict ring dips. This movement involves slowly lowering yourself from the top support position to the bottom of a ring dip under control, focusing on eccentric strength development. Because the rings introduce instability, ring dip negatives also help improve coordination, stability, and joint resilience, making them a crucial stepping stone for those working toward full ring dips.

Before attempting ring dip negatives, you should be able to hold a ring support hold for at least 10-15 seconds and perform parallel bar dips with control. Strong scapular control, shoulder stability, and proper core engagement will also help in executing the movement safely.

For this exercise, you’ll need a set of gymnastic rings suspended from a stable structure. The rings should be set at a height that allows you to step or jump into the top support position. Chalk can help improve grip, and resistance bands can be used for additional support. If you struggle with control, starting with a lower ring height for assisted variations is recommended.

How to Perform Ring Dip Negatives

1. Setup: Adjust the rings to chest height. Stand between them and grip them firmly with a neutral grip (palms facing inward).

2. Top Support Position: Jump or press into a support hold, locking your elbows and keeping the rings close to your body. Engage your shoulders by pushing them down and slightly back.

3. Brace Your Core: Maintain a hollow body position by squeezing your abs and glutes, keeping your legs slightly in front to prevent swinging.

4. Begin the Descent: Slowly lower yourself by bending your elbows, keeping them close to your torso. Aim for a controlled 3-5 second descent to maximize eccentric strength gains.

5. Reach Full Depth: Lower until your shoulders are slightly below your elbows, or as deep as your mobility allows while maintaining control.

6. Dismount Safely: At the bottom of the movement, step or lightly touch the ground to reset before performing another rep. If advanced, you can press back up if capable.

7. Repeat for Reps: Perform the desired number of repetitions, ensuring each descent remains slow and controlled.

Benefits of Ring Dip Negatives

• Builds Strength for Full Ring Dips: Eccentric loading strengthens the muscles involved in dips, making it easier to press back up over time.

• Enhances Shoulder and Scapular Stability: The instability of the rings forces deeper engagement of the stabilizing muscles.

• Improves Muscle Control & Neural Adaptation: Helps the nervous system adjust to the complexity of ring dips.

• Reduces Injury Risk: Strengthens tendons and ligaments by gradually exposing them to load, reducing the chance of strain when progressing to full dips.

• Boosts Core and Grip Endurance: Requires full-body tension, engaging the core and forearms for stability.

Common Mistakes to Avoid

• Dropping Too Fast: The goal is slow, controlled descent; avoid collapsing into the bottom position.

• Flaring Elbows Outward: Keep elbows tucked to prevent unnecessary strain on the shoulders.

• Letting the Rings Drift Apart: The rings should remain close to your body throughout the movement.

• Shrugging Shoulders Upward: Depress your shoulders to keep the scapula engaged and avoid unnecessary stress on the joints.

• Arching the Back or Swinging: Maintain a hollow body position to prevent instability.

• Neglecting a Safe Exit: Step down under control to avoid unnecessary strain when finishing a rep.

Gym Equivalent Exercises

• Negative Parallel Bar Dips – Similar eccentric movement but on stable bars.

• Assisted Machine Dips – Provides support while working on dip mechanics.

• Slow Eccentric Push-Ups – Develops eccentric pressing strength in a horizontal plane.

• Close-Grip Bench Press (Slow Eccentric Phase) – Helps strengthen triceps and chest under controlled eccentric loading.

The primary muscles engaged in ring dip negatives include:

•Triceps brachii – Controls elbow flexion during the descent.

•Pectoralis major – Works eccentrically to slow the movement.

•Deltoids (anterior and lateral heads) – Stabilizes and assists in controlling the descent.

The secondary muscles involved include:

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Maintains body stability.

•Forearms and grip muscles – Keeps the rings steady.

•Scapular stabilizers (serratus anterior, lower traps, rhomboids) – Ensures proper shoulder positioning throughout the movement.

Ring dip negatives are highly adaptable, making them accessible for beginners while still providing a challenge for advanced athletes. Reducing assistance and controlling the descent for longer durations will progressively build the strength needed for strict ring dips. Over time, this exercise will lead to improved stability, pressing power, and confidence on the rings, preparing athletes for more complex gymnastics skills like muscle-ups and weighted dips.