Ring dip

The dip on gymnastic rings: the triceps work about as hard as on bars, and because the rings move, more muscles have to hold them steady.

Dip family

Ring dip

Harder option

The dip on gymnastic rings: the triceps work about as hard as on bars, and because the rings move, more muscles have to hold them steady.

DemandHard

Equipment requiredGymnastic rings

Muscle focusTriceps · Chest · Shoulders · Abs

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

Source-researched guide. Clinical review is pending.

How to move

From a support on the rings with the arms straight, turn the rings a little out and press the shoulders down.
Bend the elbows and lower the body, leaning a little forward, until the upper arms are about level, keeping the rings close to the body.
Press back up to straight arms and a steady support.

Form cues

Keep the rings from drifting away from the body.
Master the ring support hold before dipping.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

McKenzie 2022 · Bench, bar and ring dips: do kinematics and muscle activity differ? (IJERPH) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps, Chest. Also: Shoulders, Abs.

Equipment

Gymnastic rings

Level

Advanced. See the easier and harder options above.

Similar moves

Ring push-up demonstrated on the 3D figure

3D demoRing push-upIntermediate · Gymnastic rings

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Diamond push-up demonstrated on the 3D figure

3D demoDiamond push-upIntermediate · No equipment

Elastic wall bounce demonstrated on the 3D figure

3D demoElastic wall bounceBeginner · A wall

Feet-elevated push-up demonstrated on the 3D figure

3D demoFeet-elevated push-upAdvanced · A bench or box

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Questions people ask

What muscles does the Ring dip work?

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

What equipment do I need for the Ring dip?

Gymnastic rings.

Is the Ring dip good for beginners?

It is an advanced move. Build up to it with the Parallel bar dip first.

What is an easier alternative to the Ring dip?

Try the Parallel bar dip. Both are written steps in the same progression.

How do I make the Ring dip harder?

Progress to the One-arm push-up, or add load, range or slower lowering once your form is solid.