How to Perform Ring Dips
To correctly perform the Ring Dip, follow these steps:
Set the Rings to Chest Height: Adjust the gymnastic rings so they hang around chest level and are securely fastened.
Mount the Rings: Jump or step into a support position, arms straight, body upright, and rings held close to your sides.
Lower Yourself with Control: Bend your elbows and lean slightly forward as you lower your chest between the rings. Keep your elbows at about a 45-degree angle.
Descend Below Ring Level: Lower until your shoulders dip just below your elbows, maintaining tension in your chest and arms.
Push Back Up: Press through your palms and straighten your arms to return to the starting position, locking out at the top while keeping the rings close.
Common Mistakes
Letting rings drift out: Allowing the rings to move away from the body increases instability and can lead to poor form or injury.
Not going deep enough: Failing to lower below parallel limits range of motion and reduces muscle activation.
Losing core tension: Letting the hips sag or legs swing compromises balance and effectiveness.
Flaring elbows: Excessively flared elbows place unnecessary strain on the shoulder joints.
Rushing the movement: Using momentum reduces strength development and increases risk of error.
Common Mistakes to Avoid
- Leaning too far forward, which shifts focus to the chest rather than the triceps.
- Flaring the elbows outward, reducing triceps activation and increasing injury risk.
- Not lowering enough, limiting the range of motion and effectiveness.
- Using momentum, instead of controlled movements for muscle engagement.
- Locking out the elbows, which can place excessive stress on the joints.
Benefits of the Ring Dips
Builds upper body strength: The exercise targets the chest, triceps, and shoulders more intensely than bar dips due to ring instability.
Improves joint stability: The rings challenge shoulder, elbow, and wrist stabilization, making this a joint-strengthening exercise.
Enhances core engagement: Because the rings move freely, the core must remain braced to maintain position and control.
Increases mobility: Ring dips allow a deeper range of motion at the shoulder, helping improve flexibility when performed correctly.
Transfers to other skills: Strength and stability gained from ring dips transfer to movements like muscle-ups, ring push-ups, and planche training.
How to Incorporate Into Your Routine
Add Ring Dips to upper body, push, or gymnastic-focused workouts. Begin with 3 to 4 sets of 4 to 8 reps, using assistance bands if needed. Pair them with exercises like pull-ups or ring rows for a full push-pull balance. Include ring dips once or twice a week and progress to weighted or tempo variations as strength improves.
Ring Dips Muscles Worked
