Ring Dip
Auto DetectedA bodyweight vertical push on gymnastic rings that targets chest, triceps, and shoulders to build upper body strength and stability; commonly scaled with assistance for beginners.
About Exercise
Equipment
Rings
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head
Chest
9/10Lower Chest
Shoulders
8/10Anterior Delts
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Adjust gymnastic rings to a height where your feet are off the ground and set shoulder-width apart. Jump or step into a straight-arm support hold with shoulders depressed and core engaged.
- Grip rings with neutral palms facing each other and thumbs wrapped around.
- Bend elbows to lower body until shoulders are below elbows, keeping elbows tucked and chest forward.
- Press through hands and triceps to extend arms fully back to support hold.
- Maintain hollow body position with glutes and quads tight throughout.
- Lock out arms at top with shoulders depressed and externally rotated.
Coaching Tips
Form Cues
- Elbows tucked close
- Shoulders down and back
- Core tight, no sway
- Push rings down hard
- Hollow body position
Breathing
Inhale as you lower your body, brace core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower until shoulders drop below elbows or upper arms parallel to floor; extend arms fully at top without shrugging shoulders.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Progress gradually from assisted variations
- Control descent to protect joints
- Ensure stable anchor for rings
- Stop if sharp elbow or shoulder pain occurs
Spotting
Use resistance bands looped under knees for assistance; for weighted sets, have partner add/remove weight safely from dip belt.
Common Mistakes
- Flaring elbows out
- Shrugging shoulders up
- Bouncing out of bottom
- Leaning too far forward
- Resting on straps
When to Avoid
- Shoulder impingement
- Acute elbow pain
- Recent pectoral strain
Flexibility Needed
- Full shoulder flexion and extension
- Adequate wrist extension
Build Up First
- Master parallel bar dips
- Proficient push-ups
- Stable ring support holds
Also known as
Gymnastic Ring Dip, Ring Parallel Bar Dip
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