Ring Dip
Strength
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The Ring Dip is a bodyweight strength exercise performed on gymnastic rings, where you grip the rings at shoulder width, lower your body by bending your elbows until your shoulders are below them, and press back up to full extension. Its primary purpose is to build upper body pressing power and stability. It mainly targets the triceps and chest, with secondary engagement of the shoulders and core, making it ideal for gymnasts, CrossFit athletes, and advanced trainees seeking functional strength and improved shoulder mobility. Equipment required: gymnastic rings.
How to Perform Ring Dip
- 1Set the rings at chest height with straps fully extended. Grip the rings firmly with palms facing inward, thumbs wrapped around.
- 2Jump or step up to hang from the rings with arms fully extended, shoulders relaxed, and body in a straight vertical line (hollow body position: core tight, legs together and straight).
- 3Engage your core and glutes, slightly lean forward to align shoulders over hands, keeping elbows pointing back.
- 4Inhale deeply, then bend elbows to lower your body slowly until upper arms are parallel to the ground (or as low as mobility allows).
- 5Exhale forcefully as you press through the rings, extending elbows to drive your body back to the starting position.
- 6Pause briefly at the top with arms fully extended but not locked, maintaining tension in shoulders and core.
- 7Repeat for desired reps, controlling descent each time.
- 8Key form tips: Keep shoulders depressed away from ears; avoid flaring elbows outward. Common mistakes: excessive forward lean causing shoulder strain, incomplete range of motion, or swinging the body—stay strict and controlled. Scale with band assistance if needed.