Ring Dips
Muscles worked
Instructions
- 1Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
- 2Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Ring Dips
Ring dips take the classic dip movement to unstable gymnastic rings, adding a demand for stability and shoulder stabilizer engagement on top of the usual triceps and chest work. The instability of the rings removes any rigid-surface compensation and forces constant control throughout the descent and the push back up. It's an advanced exercise, best reserved for those who already have classic parallel bar dips down solid.
check_circleBenefits
- check_circleStrengthens triceps and chest while building shoulder stability
- check_circleRing instability recruits more stabilizer muscles
- check_circlePotentially greater range of motion than fixed bar dips
- check_circleA natural progression after mastering classic dips
lightbulbExecution tips
- lightbulbMaster classic dips before moving to rings
- lightbulbKeep the rings stable by bracing the shoulders hard
- lightbulbAvoid swinging by lowering slowly and with control
- lightbulbDon't go too deep if you feel any shoulder discomfort
warningCommon mistakes
- warningJumping straight to rings without mastering classic dips first
- warningRings drifting apart or rotating during the movement
- warningLowering too fast without control
- warningShoulders creeping up toward the ears instead of staying down
helpFrequently asked questions
Do I need to be advanced to do ring dips?expand_more
Yes, it's recommended to have solid classic parallel bar dips before moving to rings.
Why are rings harder than fixed bars?expand_more
Their instability forces the shoulder stabilizer muscles to work continuously, on top of the triceps and chest.
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