Also known as: ring plank dips, ring tricep dips, plank-to-dip rings, rings plank dip, ring triceps dips

What is Ring Plank to Tricep Dips?

Ring Plank to Tricep Dips is a medium-level calisthenics move that transitions a ring plank into a single triceps dip. It primarily targets the chest, triceps, shoulders and core, with trapezius and glutes assisting for stability. Maintain strict alignment and controlled reps.

How to Do Ring Plank to Tricep Dips

  1. Adjust ring height: Set rings about hip height for beginners or lower for more challenge; ensure straps are secure and even before starting.
  2. Assume plank position: Grip rings slightly narrower than shoulders, extend legs, keep body in a straight line, gaze slightly forward and brace your core.
  3. Hold stable plank: Tighten abs, glutes and scapulae; hold for 2-5 seconds while maintaining neutral spine and steady breathing.
  4. Swing legs forward: Push through feet, swing legs forward so rings land near hips and your torso becomes upright before initiating the dip.
  5. Perform single dip: Bend elbows to lower your hips toward the floor without touching, keep elbows near body; press back up using triceps and chest.
  6. Return safely: Explosively reverse movement, jump feet back to starting plank under control, reset scapular position and repeat. Rest between reps if needed.

Muscle Groups

Core, Chest, Glutes, Shoulders, Trapezius

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Grip the rings, keep your body straight and your legs fully extended behind you.

Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

Now, tighten your abs and hold.

After holding for a few seconds, push your legs from the ground and move them through so they land in front of you. While in this position, do a single dip by bending your arms and lowering your bottom to the ground but without touching it. Reverse the movement up, jump back to starting position and repeat the exercise.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Ring Plank to Tricep Dips?

This exercise builds triceps and chest strength while forcing strong core and shoulder stability. It also improves scapular control and posterior chain tension, useful for pressing and gymnastics-style strength transfers.

What common mistakes should I avoid when doing this exercise?

Avoid sagging hips, flared elbows, and uncontrolled transitions. Ensure rings are level, brace the core, and keep range of motion steady to prevent shoulder strain and loss of tension.

How can I progress or regress this move if it’s too hard or easy?

Regress by raising ring height, doing incline ring dips, or static ring planks. Progress by lowering rings, adding tempo, performing multiple controlled reps, or adding weighted vest dips.