Ring support hold

The top of a dip held still on the rings: straight arms, the rings beside the hips, the shoulders pressed down.

Dip family

Ring support hold

Easier option

The top of a dip held still on the rings: straight arms, the rings beside the hips, the shoulders pressed down.

DemandMedium

Equipment requiredGymnastic rings

Muscle focusTriceps · Shoulders · Chest · 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

Press up to the top of the rings with straight arms, the rings beside the hips and the feet off the floor.
Push the shoulders down away from the ears and steady the rings against the body.
Turn the rings out a little so the palms face slightly forward, and hold still.

Form cues

Hold for time before adding dips.
Step down as soon as the rings start to shake wide.

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.

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.

BarBend · Steps to the muscle-up (strict pull-ups and dips first; Mike Dewar, CSCS) ↗

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

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

Equipment

Gymnastic rings

Level

Intermediate. See the easier and harder options above.

Similar moves

Ring push-up demonstrated on the 3D figure

3D demoRing push-upIntermediate · Gymnastic rings

Pike push-up demonstrated on the 3D figure

3D demoPike push-upIntermediate · No equipment

Wall handstand push-up demonstrated on the 3D figure

3D demoWall handstand push-upExpert · A wall

3D demoRing DipsIntermediate · Other / check instructions

One-arm kettlebell push press demonstrated on the 3D figure

3D demoOne-arm kettlebell push pressIntermediate · A kettlebell

Push press demonstrated on the 3D figure

3D demoPush pressIntermediate · A barbell

Browse more

Questions people ask

What muscles does the Ring support hold work?

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

What equipment do I need for the Ring support hold?

Gymnastic rings.

Is the Ring support hold good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bench dip.

What is an easier alternative to the Ring support hold?

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

How do I make the Ring support hold harder?

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