Also known as: dips on rings, gymnastic ring dip, assisted ring dip, rings dip, ring dip progressions

What is Ring Dips?

Ring Dips are a compound calisthenics push exercise on rings that emphasizes triceps and chest while challenging shoulder and core stability. They primarily target the triceps, chest, shoulders, and core and are medium difficulty, suitable after basic dip and ring control work.

How to Do Ring Dips

  1. Set ring height: Set rings at hip height, check strap security, and grip rings with a slight turn-out so elbow creases face forward. Brace core and squeeze glutes.
  2. Assume start position: Jump or press into the top with arms straight, shoulders depressed, legs together and slightly forward; maintain a tight hollow body for stability.
  3. Lower with control: Slowly bend elbows while rotating rings inward to a neutral grip; lower until elbows pass 90 degrees, keeping shoulders packed and chest open.
  4. Explosive push: Drive rings down and push through triceps and chest to full lockout, turn rings outward at the top, and keep core braced.
  5. Finish and recover: Complete reps with controlled descent and full lockout; rest between sets, and regress to assisted dips if form breaks or pain appears.

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 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.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Dips?

Ring dips build triceps and chest strength while improving shoulder stability, core control, and coordination on unstable surfaces. They increase pressing power and ring-specific endurance, useful for calisthenics progression and hypertrophy when performed with strict form and gradual overload.

What are common mistakes when doing Ring Dips?

Common mistakes include flared elbows, dropping shoulders, swinging rings, using momentum, and shallow depth. Correct these by keeping elbows tracked, scapulae depressed, slow controlled negatives, core braced, and using regressions or assistance until strength and stability improve.

How can I progress or regress Ring Dips?

Progress with added reps, band-assisted reductions, negative-only reps, or weighted dips once stable. Regress to band-assisted ring dips, parallel-bar dips, bench dips, or push-up variations until shoulder control and triceps strength allow safe unassisted ring dips.