Smart Workout Diary

Ring Dip

A bodyweight dip performed between gymnastic rings. The chest and triceps lift the body while the shoulders stabilize the freely moving rings.

Demonstration

Ring Dip — demonstration 1
Ring Dip — demonstration 2

Instructions

  1. Set the rings to equal height and enter a stable support position with arms straight, rings beside your hips, and feet clear of the floor.
  2. Bend your elbows and lower your body under control, keeping the rings close and elbows directed backward. Descend only as far as you can control comfortably.
  3. Press down through the rings to extend your elbows and return to a steady support position.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts, Abs
Type
Calisthenics
Mechanics
Compound
Movement Patterns
Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Other
Difficulty
Expert

Technique tips

  1. Start each repetition from stable support; avoid swinging, bouncing, or forcing a deep stretch at the shoulders.
Exercise library