Ring Dip
A dip performed on gymnastic rings, adding significant stabilisation demand to chest, triceps and shoulder work.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Rotator Cuff
- Biceps
- Sets
- 3–4
- Reps
- 4–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Support yourself on rings set about hip height with arms locked, rings held close to the body and turned slightly out.
Keep the rings tight to your sides throughout.
Lower the body with a slight forward lean until the shoulders are just below the elbows.
Stay controlled at the bottom without letting the rings drift wide.
Press back up to a locked support, turning the rings out at the top.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Rings to the ribs
Turn out at the top
Slow descent
Common mistakes
Rings drifting away from the body
Losing the top support position
Bouncing out of the bottom
Safety notes
Build a stable ring support hold before attempting dips.
Lower the rings so you can put your feet down if you lose control.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.