What is Ring Plank to Tricep Dips?

Ring Plank to Tricep Dips is a medium-level compound calisthenics move combining a ring plank hold with a forward dip, targeting the chest, core, shoulders and triceps. It challenges shoulder stability, core control and glute engagement while improving pressing strength and body tension.

How to Do Ring Plank to Tricep Dips

  1. Adjust ring height: Set rings at a height matching your level; lower rings increase difficulty. Ensure straps are secure and rings hang evenly before starting.
  2. Assume ring plank: Grip rings and extend legs behind you, forming a straight line from heels to head. Keep gaze slightly forward and core braced.
  3. Tighten and hold: Tighten abs, glutes and scapular muscles; hold stable for a few seconds while breathing evenly. Avoid sagging hips or hyperextending the lower back.
  4. Swing legs forward: Push off the ground and swing feet forward so your body moves in front of the rings, preparing for the tricep dip position with control.
  5. Perform single dip: Bend elbows to lower your hips toward the ground without touching; keep elbows close and shoulders depressed. Pause briefly at the bottom and avoid shrugs.
  6. Return and repeat: Push back up to the dip top, swing feet rearward into starting plank with control, reset core tension, then repeat for designated reps or time.

Muscle Groups

Chest, Core, Shoulders, Trapezius, Glutes

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 benefits of Ring Plank to Tricep Dips?

This exercise builds upper-body pressing strength, shoulder stability and core tension while recruiting chest, triceps and glutes. It improves scapular control, body awareness and transfers to ring dips and push variations, enhancing coordination and anti-rotation core strength.

What common mistakes should I avoid?

Common errors include sagging hips, flared elbows, shrugged shoulders and rushing the leg swing. Poor ring stability or weak core causes loss of form. Focus on bracing the midline, keeping elbows tucked and controlled transitions to prevent strain and shoulder impingement.

How can I progress or regress this exercise?

To regress, raise the rings, decrease range of motion or perform plank-to-tricep dips on stable parallettes or a bench. To progress, lower rings, add tempo, increase reps or weighted vest, or advance to full ring dips and L-sit to dip variations.