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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

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Primary

TricepsPectoralis major

Secondary

Anterior deltoidsCoreScapular stabilizers

Equipment

Bodyweight

Pattern

Vertical press

Setup

  1. 01Set the rings at a height where the feet clear the floor at the bottom of the dip.
  2. 02Jump or press to support with elbows locked and rings turned slightly outward.
  3. 03Pull the shoulders down away from the ears and brace the trunk.
  4. 04Keep the rings close to the torso before starting the descent.

Execution

  1. 01Lower under control by bending the elbows, letting the torso lean slightly forward.
  2. 02Descend until the shoulders are at or just below elbow level.
  3. 03Keep the rings tight to the ribs; do not let them drift outward.
  4. 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.

Related exercises

Triceps Dip

Bodyweight / Arms

Weighted Triceps Dips

Other / Arms

Impossible Dips

Bodyweight / Arms

One-Arm Dip

Bodyweight / Arms

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