Ring Dips
Description
Ring dips perform dips on gymnastic rings rather than fixed parallel bars. The unstable rings require significantly more shoulder stabilizer engagement, making ring dips much harder than bar dips even at the same bodyweight.
Equipment Required
Ring Dips Instructions
- Grip gymnastic rings. Press up to lockout — arms straight, body supported above the rings.
- Turn the rings out slightly (external rotation) at the top for stability.
- Lower by bending at the elbows until upper arms are parallel to the floor.
- Fight the rings from swinging outward.
- Press back up to lockout.
- The rings demand constant stabilization throughout.
- Master bar dips first. Aim for 5 to 10 ring dips.
- Use a band for assistance if needed.
Ring Dips Form & Visual
Ring Dips Benefits
- Extreme stabilizer demand from unstable rings
- Builds shoulder stability and pressing power
- Advanced bodyweight pressing exercise
- Foundational gymnastics skill
- Develops ring-specific strength
- Transfers to all pressing exercises
Ring Dips Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Rotator cuff (heavy stabilizer)
- Core (stabilizer)
Ring Dips Variations & Alternatives
- Parallel Bar Dip (stable)
- Band-Assisted Dip
- Ring Chest Fly
- Weighted Ring Dip
- Muscle-Up
