Ring Dips

Triceps, Chest, Shoulders, CoreGymnastic Rings

A high-level bodyweight pushing exercise on gymnastic rings that taxes the chest, triceps, and front delts while demanding serious joint stability.

How to do it

1Set rings at chest height, jump up into support with arms locked, and press the rings tight into your hips.

2Pull your shoulders down away from your ears, brace your abs, and lock out.

3Lower down under control until your shoulders drop slightly below your elbows.

4Keep your elbows tucked close and don't let the rings flare outward.

5Drive straight back up to full arm extension.

6Turn your thumbs out slightly at the top to complete full lock out and stabilization.

Common mistakes

Letting the rings drift outward, putting your shoulder joints in a high-risk position.

Cutting your depth short or failing to lock out at the top, missing out on full muscle engagement.

Hunching your shoulders up, shifting stress away from your chest and triceps.

Breathing

Inhale as you lower down, and exhale forcefully as you press yourself up.

Make it harder or easier

To scale down, use a resistance band under your feet; to progress, add weight with a dip belt.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.