All training resources
Exercise guide
Ring Dips
A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.
What this exercise works
- Muscles
- pectoralis major · triceps brachii · anterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Gymnastic rings
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Support yourself on the rings with arms locked out.
- Lower your body by bending the elbows until upper arms are parallel to the ground.
- Press back up to the starting position.
- Repeat.
Technique cues and common mistakes
- Keep the rings close to your body.
- Turn the rings out at the top for additional chest activation.