Ring Dip
Description
The ring dip is performed on gymnastics rings, providing a bodyweight dip variation that demands strong stabilization compared to fixed parallel bars. The rings allow for natural shoulder rotation through the dip while challenging the core and stabilizers. It is one of the most challenging bodyweight upper body exercises.
Muscle Group
Equipment Required
Ring Dip Instructions
- Set up gymnastics rings at a height that allows your feet to clear the floor.
- Grip the rings and jump or step up into a support position with arms extended.
- Hold the support with shoulders pulled down and core braced.
- Allow the rings to rotate naturally with palms facing in.
- Bend at the elbows to lower your body between the rings.
- Continue down until your shoulders are below your elbows.
- Press back up by extending your elbows. Squeeze the triceps and chest at the top.
- Maintain ring stability throughout by pressing them down and out.
Ring Dip Form & Visual
Ring Dip Benefits
- Strong stabilization demand
- Builds chest, triceps, and shoulders
- Develops core control
- Useful for breaking through dip plateaus
- Functional carryover to gymnastics movements
- Allows natural shoulder rotation
Ring Dip Muscles Worked
- Triceps brachii
- Pectoralis major
- Anterior deltoid
- Core stabilizers
Ring Dip Variations & Alternatives
- Dip
- Parallel Bar Dip
- Bench Dip
- Push Up
