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Instructions
- Adjust the rings to hang slightly above waist height.
- Grip the rings firmly and lift your body into a stable support position with arms fully extended.
- Lower your body slowly by bending your elbows and keeping them close to your torso.
- Descend until your shoulders are below your elbows.
- Push through your palms to extend your arms and return to the starting position.
Technical Tips
- Keep your core tight and body stable throughout the movement.
- Avoid flaring your elbows outward.
- Control the descent and avoid swinging or shaking.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you press up to return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Acute elbow tendinitis
- Wrist strain or mobility limitations
Ring Dips are a challenging upper body strength exercise that primarily target the triceps, chest, and shoulders. Unlike fixed-bar dips, the use of gymnastic rings adds a high level of instability, requiring greater activation of stabilizing muscles and core control. This makes the exercise ideal for advanced athletes aiming to build functional strength, upper body hypertrophy, and joint stability. Ring Dips are widely used in calisthenics, CrossFit, and gymnastics training due to their effectiveness in developing pressing power and muscular coordination. Performing dips on rings enhances proprioception and forces the body to maintain strict control through every phase of the movement. This exercise also allows for deeper range of motion, which can contribute to increased muscle engagement and flexibility when executed with proper form. Whether integrated into strength routines or skill-based bodyweight progressions, Ring Dips offer superior transferability to sport and performance while demanding rigorous form and shoulder integrity.
What muscles do ring dips work?
Ring dips primarily work the triceps, chest, and shoulders, while also engaging core and stabilizer muscles due to the unstable ring environment.
Are ring dips harder than bar dips?
Yes, ring dips are harder than bar dips because the instability of the rings requires more balance, control, and engagement from stabilizing muscles.
Can beginners do ring dips?
Ring dips are advanced and typically not recommended for beginners without sufficient strength, stability, and joint control. Progressions or assistance should be used first.
How many reps of ring dips should I do?
Aim for 4 to 8 controlled repetitions per set depending on your strength level, focusing on quality over quantity due to the demanding nature of the rings.
Why should I include ring dips in my training?
Ring dips improve upper body strength, shoulder stability, and muscle coordination, making them ideal for functional strength development and athletic performance.