What is Deep Ring Dips - Rings Turned Out?
Deep Ring Dips - Rings Turned Out is a medium-level calisthenics push exercise on gymnastic rings that targets triceps, chest, shoulders and core. It uses a deep dip with ring rotation for increased range of motion, shoulder stability and core tension for a controlled descent and press.
How to Do Deep Ring Dips - Rings Turned Out
- Set ring height: Set rings to hip height, ensure straps are even, and grip rings with hands turned out so the elbow crease faces forward.
- Assume start: Jump or press into the top: arms straight, triceps engaged, legs together and feet slightly forward to brace the core and stabilize.
- Controlled descent: Begin flexing elbows while rotating rings inward to a neutral grip; lower until forearms touch upper arms, keeping shoulders packed and core tight.
- Drive to top: Explosively press back up while rotating the rings outward; extend fully, lock out the arms and maintain shoulder stability at the top.
- Breathing & safety: Inhale on the descent, exhale during the press. Stop if you feel sharp shoulder pain; scale with assistance or reduce depth to protect joints.
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
Required Equipment
Rings
Progressions and Regressions
- Assisted Ring Support Hold
- Ring Support Hold
- Ring Support Hold Taps
- Band Assisted Ring Dips
- Ring Dips
- Deep Ring Dips
- Deep Ring Dips - Rings Turned Out (current)
Frequently Asked Questions
What are the benefits of Deep Ring Dips - Rings Turned Out?
They build triceps and chest strength while demanding shoulder stability and core tension. The deep range and ring rotation improve mobility, control and scapular stability under instability.
What common mistakes should I avoid when doing these dips?
Common errors include flaring elbows, collapsing shoulders, poor ring rotation, insufficient core bracing and rushing the descent. Correct by slowing eccentrics, keeping shoulders packed and rotating rings smoothly.
How can I progress or regress this exercise?
Regress with band-assisted ring dips, negatives, or parallel-bar dips. Progress by reducing assistance, adding weighted vests, increasing depth, slower eccentrics or moving to strict ring dip variations.