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Ring Dips
A dip performed on gymnastic rings that adds a heavy stabilization demand to the triceps and chest, making it far harder than a fixed-bar dip.
ArmsBodyweightVertical press
GoLightWeight mediaring-dips
Demonstration coming soon
Primary
TricepsPectoralis major
Secondary
Anterior deltoidsCoreScapular stabilizers
Equipment
Bodyweight
Pattern
Vertical press
Setup
- 01Set the rings at a height where the feet clear the floor at the bottom of the dip.
- 02Jump or press to support with elbows locked and rings turned slightly outward.
- 03Pull the shoulders down away from the ears and brace the trunk.
- 04Keep the rings close to the torso before starting the descent.
Execution
- 01Lower under control by bending the elbows, letting the torso lean slightly forward.
- 02Descend until the shoulders are at or just below elbow level.
- 03Keep the rings tight to the ribs; do not let them drift outward.
- 04Press back to full lockout, finishing with the rings turned slightly out.
Checkpoints
- -Rings stay close to the body through the entire rep.
- -Lockout is complete with shoulders depressed, not shrugged.
- -The descent is smooth with no wobble or dive-bombing.
- -Depth reaches shoulder level with the elbow crease.
Common mistakes
- -Letting the rings flare away from the torso at the bottom.
- -Piking the hips or kicking the legs to complete reps.
- -Skipping the locked-out support hold at the top.
- -Attempting ring dips before owning solid bar dips and a 30 second ring support.
Programming notes
- -Use 3 to 5 sets of 3 to 8 reps; ring instability lowers rep capacity versus bars.
- -Build a 30 to 60 second ring support hold before adding dip volume.
- -Progress with slow negatives, then full reps, then external load.
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