Ring Dips exercise is a challenging exercise that builds the chest, triceps, anterior deltoids and the lat muscles.

It also engages the core section in order to maintain correct upper body position.

Ring Dips requires tremendous balance and upper body stability because unlike conventional dips on a bar, the rings are constantly moving.

This exercise will help you develop strength, coordination, flexibility and mobility.

Ring Dips Progression & Mobility

  • Set up the correct height and distance of the rings before starting the exercise. The bottom of the rings must be at your rib area. The distance between the rings should be the same as the length of your fist to the elbow.
  • Take a secure grip on the rings and jump up to a ring hold. At the top position, bring your legs together, pull the sternum toward your navel and bring your arms alongside your thighs. You have to maintain a tight position to engage the lat muscles.
  • Slowly dip by bringing your body under control until the top of the rings touch your biceps.
  • Press straight back up to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Always maintain a tight position when doing Ring Dips. Do not attempt to do straight body Ring Dips because this will affect your balance and stability.

Keep your shoulders in tight by pulling your sternum toward the navel.

If your shoulders are too far back, it will place too much pressure on the anterior heads and the rotator cuff.

Do not go too low in Ring Dips as it may injure your chest and shoulders.

The bottom position is the point where the top of the rings touches your biceps.

VariationsAssisted Ring Dips

Ring Dips

How To Do Ring Dips