What is Deep Ring Dips?

Deep Ring Dips are a medium-difficulty calisthenics push exercise performed on rings that involves a deep lowering with ring rotation. It primarily targets the triceps, chest, shoulders and core while requiring significant shoulder stability and core tension. Progress cautiously to reduce shoulder injury risk.

How to Do Deep Ring Dips

  1. Set rings height: Adjust rings to about hip height so you can jump into position; confirm straps are equal length and anchors are secure before starting.
  2. Assume start position: Jump into the rings with arms straight, rings turned out and elbow crease facing forward; legs together and feet slightly forward to brace core.
  3. Brace and engage: Tighten core and glutes, engage triceps and scapulae to stabilize shoulders. Keep a hollow body and avoid overarching the lower back.
  4. Lower with control: Begin elbow flexion while rotating the rings inward to a neutral grip; lower until forearms touch upper arms with steady, controlled motion.
  5. Drive and rotate: Press the rings down and rotate them outward while driving through triceps and chest; use controlled force rather than excessive swing or momentum.
  6. Lockout and reset: Finish with full arm lockout and rings turned out; pause briefly to check shoulder position, then repeat or step down safely to exit.

Muscle Groups

Triceps, Chest, Core, 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 pressing strength while improving shoulder stability, scapular control and core tension. They increase pressing range of motion and transfer to ring muscle-ups and pushing power. Use strict form to minimize shoulder strain.

What are common mistakes with Deep Ring Dips?

Common mistakes include dropping the scapulae, flaring elbows, going too deep too soon, poor ring rotation, and relying on momentum. Correct these by maintaining scapular stability, controlled range of motion, slow eccentrics, and keeping elbows tracking to reduce shoulder stress.

How can I progress or regress Deep Ring Dips?

Regress with band-assisted ring dips, parallel-bar dips, ring support holds or slow negatives. Progress with tempo control, added load, deeper controlled reps, or weighted dips. Stop if you feel sharp shoulder pain and consult a coach or clinician.