Ring Dip

A pressing movement on gymnastic rings where you dip between the rings, combining triceps and chest work with the instability challenge of rings.

Instructions

1. Mount the rings and achieve a support position with both arms locked out and shoulders packed.
2. Engage your core and maintain an upright torso position throughout the movement.
3. Lower your body by bending your elbows, descending until your upper arms are approximately parallel to the ground.
4. Keep the rings relatively close to your body and avoid excessive forward lean.
5. Pause briefly at the bottom position.
6. Press through your hands to drive yourself back to the starting position, extending your elbows fully.
7. Repeat for the desired number of repetitions.

Tips

• The ring instability makes this more challenging than parallel bar dips
• Keep your shoulders packed and engaged throughout to maintain stability
• Rings will want to rotate outward; actively control this by maintaining firm hand positioning
• Your core must remain braced to prevent excessive movement
• Maintain an upright torso; avoid excessive forward lean which shifts emphasis away from triceps
• Perform 3-12 repetitions depending on current strength level
• Progress toward ring dips with a dip belt for added weight
• This is excellent for building triceps and pressing strength
• Perform 2-3 times per week for optimal strength development
• Your grip strength will be significantly challenged on rings