Ring Dips

An intermediate strength exercise for the triceps, chest and shoulders.

Movement guide

Ring Dips

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bench Dips demonstrated on the 3D figure

3D demoBench DipsBeginner · A bench or box

Similar move, beginner grade.

This move

3D demoRing DipsIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

3D demoRing dipAdvanced · Gymnastic rings

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Ring push-up demonstrated on the 3D figure

3D demoRing push-upIntermediate · Gymnastic rings

Ring support hold demonstrated on the 3D figure

3D demoRing support holdIntermediate · Gymnastic rings

Dips - Triceps Version demonstrated on the 3D figure

3D demoDips - Triceps VersionBeginner · Other / check instructions

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

3D demoBench dipBeginner · A bench or box

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

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Questions people ask

What muscles does the Ring Dips work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Ring Dips?

Other / check instructions.

Is the Ring Dips good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bench Dips.

What is an easier alternative to the Ring Dips?

Try the Bench Dips. It works similar muscles at a lower grade.

How do I make the Ring Dips harder?

Progress to the Ring dip, or add load, range or slower lowering once your form is solid.