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Ring Dip

Step by step instructions, muscle activation and variants for the Ring Dip.

HardTriceps

About this exercise

An advanced bodyweight pressing exercise performed on gymnastic rings, requiring significant upper-body strength and shoulder stability to control the instability of the rings while targeting the chest, triceps, and anterior deltoid.

How to Perform

  • Grip the gymnastic rings and press yourself up to a locked-out support position, rings at hip level
  • Keep your wrists turned outward slightly and arms fully extended
  • Lean your torso slightly forward as you bend your elbows to lower yourself between the rings
  • Descend until your upper arms are parallel to the floor or slightly below
  • Maintain control and keep the rings as close to your body as possible
  • Press forcefully through your palms to return to the top position
  • Lock out your elbows completely at the top and stabilize before the next repetition

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Ring Dip

The Ring Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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