Ring Tricep Dip

A dip variation on rings emphasizing tricep engagement by maintaining an upright torso. Rings add instability that increases core activation compared to fixed bars.

Instructions

1. Jump into a support position with arms fully extended above the rings.
2. Lower your body by bending your elbows, keeping your torso relatively upright.
3. Descend until your elbows reach approximately 90 degrees or slightly below.
4. Keep your elbows close to your body to emphasize triceps over chest.
5. Press through your hands to extend your arms and return to the top position.
6. Maintain shoulder stability and core engagement throughout.

Tips

• Rings increase core demand compared to bars—engage your core strongly.
• Keep elbows tucked to maximize tricep involvement.
• Control the descent to maintain stability on the unstable rings.
• Use bands for assistance if needed while building strength.
• A more upright torso emphasizes triceps; forward lean engages chest more.