Bulgarian Dips

The Bulgarian dip is a challenging ring-based dip variation that targets the chest, shoulders, and triceps, while also increasing mobility and stability due to the deeper range of motion compared to traditional dips. Unlike regular ring dips, the Bulgarian dip involves externally rotating the rings and flaring the elbows outward at the bottom, allowing for greater chest activation and a deeper stretch. This advanced movement is commonly used in calisthenics and gymnastics training, especially for building pressing strength and mobility needed for skills like the wide ring muscle-up and advanced planche variations.

Because of the increased shoulder and mobility demands, it’s recommended that athletes attempting Bulgarian dips have a strong foundation in strict ring dips and ring support holds. At least 10 full range-of-motion ring dips should be achievable before progressing to Bulgarian dips. Additionally, strong scapular control and shoulder flexibility will help maintain proper form and prevent discomfort in the bottom position.

For this exercise, you’ll need a set of gymnastic rings attached to a stable overhead structure. The rings should be positioned at a height that allows you to comfortably step or jump into a top support position with your feet off the ground. Chalk can help with grip, and resistance bands can be used for easier variations if necessary.

How to Perform Bulgarian Dips

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

2. Top Support Position: Jump or press yourself into a ring support hold, locking your elbows and externally rotating the rings slightly. Engage your core and push your shoulders down to stabilize.

3. Lower Into the Dip: Bend your elbows and flare them outward while simultaneously turning the rings outward (palms start facing backward). Allow your chest to drop deeper than in a normal dip, creating a stretch across the pecs and shoulders.

4. Control the Descent: Lower until your shoulders drop significantly below your elbows, ensuring a deep range of motion while maintaining control.

5. Pause at the Bottom: Hold the bottom position briefly to increase time under tension and engage stabilizing muscles.

6. Press Back Up: Drive through your palms, extend your elbows, and rotate the rings back to neutral while bringing your elbows closer to your body.

7. Repeat for Repetitions: Perform the desired number of reps with full control and no swinging.

Benefits of Bulgarian Dips

• Increases Chest Activation: The deeper range of motion leads to greater muscle fiber recruitment in the pectorals.

• Enhances Shoulder Mobility & Flexibility: Strengthens and mobilizes the shoulders in deep positions, improving resilience.

• Develops Scapular Stability & Control: The wide arm positioning challenges shoulder stabilizers.

• Transfers to Advanced Calisthenics Skills: Bulgarian dips help build the pressing strength and mobility needed for wide ring muscle-ups and planche progressions.

• Improves Joint Strength: The controlled stretch and contraction help develop tendon and ligament resilience.

• Builds Core & Grip Strength: Maintaining control on the unstable rings requires significant core and forearm activation.

Common Mistakes to Avoid

• Dropping Too Fast: Maintain a slow, controlled descent to prevent shoulder strain or injury.

• Excessive Elbow Flare: The elbows should naturally move outward but shouldn’t excessively flare to the sides, as this can cause instability.

• Rings Spreading Too Wide: Keep the rings from drifting too far apart to maintain tension and control.

• Shrugging Shoulders Upward: Keep your shoulders depressed to prevent improper scapular positioning.

• Lack of External Rotation Control: Ensure that the rings turn outward smoothly rather than snapping into place.

• Neglecting Core Engagement: Keep a tight core and a slightly hollow body position to avoid unnecessary swinging.

Gym Equivalent Exercises

• Archer Dips on Parallel Bars – Mimics the wide-arm dip position but on a stable surface.

• Deep Ring Dips – A standard dip but performed with a full range of motion, helping to build mobility.

• Wide Grip Dips on Bars – Trains a similar pressing motion with a fixed, stable surface.

• Dumbbell Fly-to-Press – Trains the pec stretch and contraction in a controlled setting.

• Isometric Chest Fly Holds on Rings – Strengthens the end range of motion for Bulgarian dips.

The primary muscles engaged in Bulgarian dips include:

•Pectoralis major – The main driver of the pressing movement, with more lower and middle chest activation than regular dips.

•Triceps brachii – Extends the elbows and assists in pushing out of the bottom position.

•Deltoids (anterior and lateral heads) – Works to stabilize and press the body upward.

The secondary muscles involved include:

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Maintains body position and prevents excessive swinging.

• Forearms and grip muscles – Helps stabilize the rings throughout the movement.

• Scapular stabilizers (serratus anterior, lower traps, rhomboids) – Supports proper shoulder mechanics during the dip.

Bulgarian dips offer a high degree of scalability, making them useful for both strength training and mobility development. By adjusting depth, tempo, assistance, and weight, athletes can progressively overload the movement to match their skill level. This exercise builds explosive pushing strength, shoulder stability, and mobility, making it an excellent addition to any ring training program. Over time, mastering Bulgarian dips will contribute to more advanced ring movements like the wide ring muscle-up and planche push-ups.