Also known as: ring dips, deep dips, ring dip progressions, assisted ring dips, ring dip tutorial

What is Deep Ring Dips?

Deep Ring Dips are a medium-level ring exercise that targets the triceps, chest, shoulders and engages the core. Performed on gymnastic rings with a turned-out start and deep descent, they require shoulder stability and scapular control. They develop pressing strength and mobility; progress slowly and maintain strict form for safety.

How to Do Deep Ring Dips

  1. Set rings height: Adjust rings to about hip height and confirm straps are secure. Ensure rings hang evenly and the landing area is clear before mounting.
  2. Establish start position: Grip the rings and jump into a straight-arm start with elbows turned out, legs together and feet slightly forward to brace the core.
  3. Lower with control: Rotate the rings inward while flexing elbows; descend slowly keeping shoulders tight and core engaged until your chest is deep and tension remains.
  4. Drive back up: Press the rings down and drive upward with control, extending the arms fully at the top while rotating the rings outward to the start position.
  5. Breathe and reset: Exhale on the press and inhale on the descent. Reset scapular position between reps and stop if you feel sharp shoulder pain or instability.

Muscle Groups

Chest, Core, Triceps, Shoulders

Description

Set the rings so they are about hip height. Grip the rings, and jump into the starting position. Arms straight, triceps engaged, and rings turned out so the crease of your elbow faces forward.

Legs together, feet slightly in front so you can brace your core. Stay tight throughout the movement.

Begin flexing the elbow, as you rotate the rings inward to a neutral grip. Lower your body until your forearms touches your upper arms. Push your elbows and upper body back until forearms are roughly parallel to the ground.

Use the momentum to push your self back so arms are pointing to the ground and drive the rings down and push yourself back up, lockout your arms at the top and turn the rings out.

Repeat for repetitions.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Deep Ring Dips?

Deep Ring Dips build triceps and chest strength while demanding shoulder stability and core tension. They increase pressing power, improve scapular control, and offer greater range of motion than fixed-bar dips when performed with safe technique.

What common mistakes should I avoid with Deep Ring Dips?

Common mistakes include poor shoulder control, letting elbows flare, descending too fast, failing to rotate the rings, and losing core tension. These increase injury risk—prioritize slow, controlled reps and proper scapular positioning.

How can I progress to or modify Deep Ring Dips?

Progress using band-assisted ring dips, negatives, and ring support holds. Regress with parallel bar dips, bench dips, or reduced range of motion. Add resistance or weighted belts once strict form and shoulder stability are consistent.