Ring Dip

Body region

• Arms
• Chest
• Shoulders

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Coracobrachialis

Holds

• Pectoralis Minor
• Serratus Anterior
• Trapezius
• Latissimus Dorsi
• Rectus Abdominis
• Biceps

Equipment

• Gymnastic Rings

Technique

1. Set the rings a little higher than hip height and jump up to a support with straight arms.
2. Press the rings into your sides and turn your hands slightly out to steady them.
3. Lean forward a little and lower yourself until your shoulders are just below your elbows.
4. Press back up to straight arms, keeping the rings close to your body.

Cues

• Keep the rings tight to your body; do not let them drift apart.
• Hold a steady support for 30 seconds before attempting dips.
• Lower slowly; the rings punish rushed reps.

Common mistakes

• Letting the rings swing wide, which strains the shoulders.
• Going deeper than your shoulders allow.
• Moving to rings before you can do clean bar dips.

Alternatives

• Dip
• Bench Dip