Brutal CHEST GAINS with this Forgotten Gymnast Dip

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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.

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