Also known as: ring dips, turned-out ring dips, rings turned out dips, ring rotational dips
What is Deep Ring Dips - Rings Turned Out?
Deep Ring Dips - Rings Turned Out are a medium-level calisthenics push performed on rings with the rings turned out at top. They primarily target the triceps and chest while heavily engaging shoulders and core for stability, and require good shoulder mobility and control.
How to Do Deep Ring Dips - Rings Turned Out
- Set ring height: Adjust rings to about hip height and check straps are secure; this allows a safe jump into the start position and full depth control.
- Grip and start: Grip rings with external rotation so elbow crease faces forward; jump or press into straight arms, feet slightly forward to brace core.
- Brace your body: Squeeze glutes, engage core, and keep legs together; maintain scapular control and a slight forward lean to protect the shoulders.
- Rotate and lower: Begin elbow flexion while rotating rings inward to neutral; lower under control until forearms touch your upper arms and you feel a deep chest stretch.
- Drive and extend: Explosively press by driving rings down and back, extend elbows to lockout while returning rings to turned-out position at the top.
- Reset between reps: Pause briefly at the top to regain tension, check shoulder position, then repeat. Stop if you feel sharp shoulder pain or instability.
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.
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 with improved shoulder stability and core engagement. The deeper range enhances chest activation and functional pressing mechanics when performed with strict control and good mobility.
What common mistakes should I avoid when doing these dips?
Common errors include poor scapular control, dropping too fast, flaring elbows, and inadequate ring rotation. These increase shoulder strain—use slow tempo, maintain tension, and stop short if pain occurs.
How can I progress or regress this exercise safely?
Regress with assisted band ring dips, partial range negatives, or parallel-bar dips. Progress by increasing range, adding slow eccentric tempo, weighted vests, or advancing to full unassisted deep ring dips.