Ring Bulgarian Dip

A dip variation on rings where one foot is elevated, emphasizing unilateral pressing and increasing difficulty through asymmetrical loading and instability.

Instructions

1. Mount the rings and achieve a support position with both arms locked out.
2. Elevate one foot on a box or bench behind you, keeping the other foot on the ground for stability.
3. Lower your body by bending your elbows, descending until your upper arms are approximately parallel to the ground.
4. Keep the rings close to your body and control the descent carefully.
5. Press through your hands and supporting leg to drive back to the starting position.
6. Maintain tight form and avoid excessive forward lean.
7. Perform all repetitions on one side before switching the elevated foot position.

Tips

• This is an advanced variation; master standard ring dips before attempting this
• Start with a low elevation and increase height as strength improves
• The instability of rings combined with unilateral loading makes this quite challenging
• Keep your shoulders packed and engaged throughout the movement
• Your core must remain braced to control rotation and maintain position
• Perform 5-12 reps on each side depending on difficulty
• This builds significant unilateral pressing strength
• Progress toward one-leg dips by removing the supporting leg assistance
• Rings will rotate; actively control this through hand positioning
• This is excellent for strength building and shoulder stability