# Ring Dip

URL: https://heatsy.app/ex/ring-dip

Also known as: Gymnastic Ring Dip, Rings Dip, Ring Dips, Rings Dips, Dip on Rings

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](https://heatsy.app/ex/dip)
- [Bench Dip](https://heatsy.app/ex/bench-dip)