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Last updated March 5, 2026
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chestTricepsshoulders
Ring Dips
Perform dips on gymnastic rings for added instability. The rings demand greater stabilizer activation and shoulder control than bar dips.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttriceps
Secondary
front shouldersdeep abs / coreribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightRing
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the gymnastic rings to an appropriate height.
- Grip the rings firmly and jump into a support position with arms fully extended.
- Step 2Starting Position
- Lock out your arms and turn the rings slightly outward (externally rotate).
- Keep your core tight and body straight or slightly leaned forward.
- Step 3Execution
- Slowly lower your body by bending your elbows, maintaining control of the unstable rings.
- Descend until your shoulders drop below your elbows for a full range of motion.
- Keep the rings close to your body throughout the descent.
- Press back up powerfully to full lockout.
- Stabilize at the top, turning the rings out, before beginning the next rep.