However, in terms of gaining shoulder strength the ring dips hold a significant advantage over the bars. Many people find the ring dip difficult, if not unachievable, when just starting out.
One of the more challenging dip variations, the straight bar dip, is also one of the most specific precursors to the muscle-up. Remember, when you catch a ring muscle up, you very low in your dip, almost between the rings, not on top. Dips vs push-ups can both be done at home, although dips do need an elevated surface, such as a couch or bench. For chest dips, just lean forward – otherwise the technique is the same). By right angle bars I mean they are forming a V shape so the point of the V is in front of you. The ring pull up is simply more taxing then the bar version. When you get a bit more advanced with dips (say you can do 10 parallel bar dips in a row), you can do straight bar dips. – Forget the bars, dips on rings or straps rule! Go until your forearms are just past vertical and your elbows are about 90°. Ring Dips for Beginners.
As the name implies, the straight bar dip is performed with both hands on a single straight bar positioned in front of the body. The support position involves holding your body weight whilst stationary above the rings, arms straight. All our Pull-Up Bars . Doing dips on unstable gymnastics rings or straps can bring much more quality to your workout than doing them on a set of parallel bars. Just be careful and make sure the barbell doesn't come loose. Ring dips take parallel or straight bar dips to the next level. Why should one do Ring Dips over Weighted Dips or vice versa when progressing from Bar Dips? Single Bar Dips provide their own unique challenge to your strength, flexibility, and coordination, especially advanced progressions such as Korean dips. The straight bar dip is performed with both hands on a single straight bar positioned in front of the body. Your grip should be within a few inches of the width of your hips, though you can experiment with wider or closer hand positions. If you are not used to ring pull ups, the muscles around the shoulder joint aren't challenged in the same way as on the bar. Whereas dips are most often performed on parallel bars or rings, it is also beneficial to include Single Bar Dips in your routine. This is again primarily due to the instability of the rings. Think about pulling with straight arms until you can see the bar in front of you. Ring Dips vs Weighted Dips: Which one and why?
More muscle groups are used in order to remain stable and more effort is required to maintain balance. This is also called the ‘support hold’ position. Your grip should be within a few inches of the width of your hips, though you can experiment with wider or closer hand positions. For this, you can use a safety squat rack. I understand that ring dips are more difficult and harder to begin with but work the muscles used to stabilise your body more, while weighted dips are easier to progress by simply adding more weight. It's recommend that you first master the support position, which is essentially the starting position of a ring dip.. To do it, place both hands on a bar in front of you and lower yourself down just like a regular dip.
In terms of ROM alone, the parallel bar dip is superior IMO, but the straight bar dip challenges the forearm muscles at the bottom of the movement (when not stacked over the bar in the vertical plane, but with the elbows slightly angled back) and naturally incentivizes a good hollow body position.