Ring Dips

Ring Dips


This exercise involves using gymnastic rings to perform dips, which primarily target the triceps, chest, and shoulders. It requires a high level of upper body strength and stability.

Muscle Group

Equipment Required

Ring Dips Instructions

  1. Find a set of parallel bars that are sturdy and can support your weight.
  2. Stand between the bars and place your hands on each bar, with your palms facing inward.
  3. Jump up and straighten your arms, so that your body is suspended between the bars.
  4. Bend your elbows and lower your body down towards the ground, keeping your elbows close to your sides.
  5. Lower your body until your shoulders are below your elbows.
  6. Push yourself back up to the starting position by straightening your arms.
  7. Repeat for the desired number of reps.

Ring Dips Form & Visual

ring dips

Ring Dips Benefits

  • Targets multiple muscle groups including chest, triceps, shoulders, and core
  • Improves upper body strength and stability
  • Increases range of motion in shoulders and elbows
  • Can be modified for different fitness levels by adjusting the height of the rings or using assistance bands
  • Engages stabilizer muscles in the shoulders and core for improved overall strength and balance

Ring Dips Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Triceps brachii
  • Anterior deltoids
  • Core muscles (rectus abdominis, obliques)

Ring Dips Variations & Alternatives

  • Assisted Ring Dips
  • Weighted Ring Dips
  • Strict Ring Dips
  • Kipping Ring Dips
  • Ring Dip Negatives
  • Ring Dip Holds
  • Ring Muscle-Ups