Brutal CHEST GAINS with this Forgotten Gymnast Dip

The bulgarian dip is a typical gymnast dip on the rings, that many people don’t even know, however this exercise can bring you next level gains!

Do you remember the RTO push ups?

If you liked that exercise, you’ll love this one.

Actually, you can use both in your workout plan, the RTO push up as a horizontal pushing exercise and the bulgarian dip as a vertical one.

The bulgarian dip is actually a wide dip on the rings, where your elbows don’t bent right next to your body as in the regular execution, but they move to the side, stretching the chest muscles in a new dimension.

While your elbows are moving to the side, the rings also get further from your body, so you need to stabilize and put your muscles under a much bigger load.

Another interesting feature of this exercise, that the horizontal position of the upper arms imitate the position of the iron cross.

This is why gymnasts actually do this exercise as part in their strength training, because it strengthens the main muscles of the iron cross in an way that they can do more, without putting stress on the biceps and tendons.

With that being said, this is an advanced exercise along with the RTO push up, that’s why I talk about them as they take your gains to the next level and give you an extra stimulus,

Don’t forget, that the foundation of your physique is more made by the prehab exercises and basics, so I don’t recommend to start the bulgarian dips without these prerequisites.

If you do so, instead of the gains, you’ll most likely get an injury.

Let’s see now step by step, how can you get to the bulgarian dip as a beginner, and enjoy its benefits.

[jeffkundert]

This, and all of his videos are so organized, safety oriented and well presented . I am a rehab therapist with a lifetime of fitness and as a Wellness Educator will say that this man is all good. Very good videos.. something more for me to learn and teach.

[roguenarok]

I love Bulgarian Dips so much I added it to my chest workout routine 5 months ago, & now I have been doing weighted Bulgarian Dips to progressively overload for muscle gains with 2kg plate to 5kg plate, hopefully reaching 10kg plate in the near future 🤘🏼

[miguelunson]

I’m so happy I bought gymnastic rings during lockdown. Floor pushups hurt my wrists, so ring pushups were a perfect solution. Because I focused on RTO support from the very beginning, the strength followed. Two years later, Bulgarian dips are my favorite. I find them more comfortable than the narrow grip, and the added gains are mine to keep. I’ve been adding a pause with every rep, but haven’t tried adding weight. (Except in my tummy.)

[HARSH_JAJWARE]

One of the best channel to learn gymnast based exercise please don't stop this series⚡

[dukes_drone_tours]

Thank you Adam. I can not wait to try it in the gym tomorrow.

[mgyoutube]

I actually like all type of dips, they seem beneficial for upper body strength, thank you for sharing this great strengthening exercise!👍🏻👍🏻

[huntersmith]

I love this video! Super inspirational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[abelp.cristian]

Today I tried Bulgarian dips. I enjoyed every single rep. I was amazed of how pressure it putted on the chest muscle and it was a very effective exercise. Thank you!

[fredazcarate]

My Magyar friend I thank you for sharing your gymnastic wisdom! I will apply your training advice to exercise regimen.

[curtmcgirt]

Bulgarian dips are next level! I can't do many yet but as a finisher during my push days I'll do one and hold for 30 seconds while locked out up top, slowly come back down and repeat until I'm shaking like a leaf! The pump is unreal!

[jofrasavi]

was thinking how to put the elastic to help myself on this exercise, havent thought about the tip you show, thank you !.

[rockiewrath]

You deserve more subs.and views .. definitely ideal learning channel

[dannyphillips]

love this channel always find something useful and helpful... thank you Adam... not many channels I take serious, but yours is definitely in my top 3 dude... thank you....please, please keep it up

[carlettob]

Wonderful training exercise as usual... You're always a source of inspiration.. I will try this.. thanks 🙏🏻🙏🏻

[comedianjim]

Thank you for clear, concise, and organized instruction on how to do these. I thought I was able to do 10 until I realized my arms were leaning against the straps for support. Turns out I was doing them with "training wheels."

[alexjohnfox]

Brilliant thanks for the progressions to get there would like to master more above the rings movements by next year ..

[ahmadirfansyafiq]

Can you make a video on steps to master the ring support hold? Like the false grip video. Would be very useful.
And no doubt, great videos. Thank you

[JorgeMP]

Excellent video as always, Adam. Honestly this is the only exercise that I am DEAD SCARED to perform. Like, I don't mind trying handstand, planche, HSPU, 360° pull, and even backflips. But Bulgarian Dips scare me awfully. Hopefully I will try it in the future and see how it goes.

[jimanHK]

Another highly informative material. Bravo Adam .

[roaklarson]

If I could make a request: I'd love to see a few more pbar dip exercises!