Bulgarian dips are a dip variation that focuses on pecs (pectoralis major), anterior deltoids, triceps, scapular stabilizers, and core muscles for advanced athletes. They are best for young men, especially those competing in a sport like boxing, which requires strong scapular stabilizers.
You can start even if you can’t lower your arms to 90 degrees, although this should be your goal. Once you reach this goal, you can push the rings outward and point your elbows outward to maximize demand on the pecs.
Many people don’t realize the amount of stability required. Work on your stability over a wide range of motion to improve performance in Bulgarian dips.
Bulgarian dips have one variation. You can decide on tempo demands and pauses to increase time under tension.