Ring Dips

What is Ring Dips?

Ring Dips are a medium-difficulty calisthenics push exercise performed on gymnastics rings where you lower and press your body. They primarily target the triceps, chest, shoulders and engage the core for stability. Maintain tight form and good shoulder control throughout.

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How to Do Ring Dips

1. Set ring height: Adjust rings to hip height and check straps; ensure rings hang evenly and securely before starting.
2. Grip and jump: Grip rings with turned-out wrists, jump up to straight-arm start position while bracing core and keeping legs together slightly forward.
3. Lower with control: Slowly flex elbows and rotate rings inward, descend until elbows pass 90 degrees while keeping shoulders down and chest forward.
4. Drive to lockout: Explosively press the rings down, extend elbows to full lockout and rotate rings outward while maintaining tight core and shoulder stability.
5. Reset and repeat: Pause briefly at top, re-establish tight shoulders and breathing, then begin next repetition. Stop if pain or instability occurs.

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Muscle Groups

Triceps, Chest, Core, Shoulders

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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 elbows pass 90 degrees.

Drive the rings down and push yourself back up, lockout your arms at the top and turn the rings out. Repeat for repetitions.

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Movement Group

Push

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Required Equipment

Rings

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Progressions and Regressions

• Assisted Ring Support Hold
• Ring Support Hold
• Ring Support Hold Taps
• Band Assisted Ring Dips
• Ring Dips (current)
• Deep Ring Dips
• Deep Ring Dips - Rings Turned Out

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Frequently Asked Questions