A vertical pushing movement performed on gymnastic rings that extends the elbows to primarily work the triceps while supporting the body on the rings.
How to do the Ring Dip#
- Set the rings at a comfortable height, grip them with a neutral (palms-facing) hold, and support yourself with arms fully extended.
- Brace your shoulders and adopt a slight forward lean to create a stable pressing line.
- Bend your elbows and lower your body in a controlled manner until your upper arms are about parallel to the floor or you reach a comfortable depth.
- Pause briefly at the bottom, then press through your palms to straighten the elbows and return to full arm extension.
- Keep the rings steady and avoid excessive swinging or twisting throughout each rep.
Muscles worked#
- Primary: Triceps (Triceps Brachii), Chest (Pectoralis Major), Front delts (Anterior Deltoid)
- Secondary: Abs (Rectus Abdominis), Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Flaring the elbows excessively away from the body.
- Using momentum or swinging the hips to rise instead of controlled pressing.
- Failing to reach full extension at the top of the movement.
- Allowing the shoulders to collapse forward instead of staying packed.
