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Chest · Advanced

Ring Dip

Ring Dip for pressing focused on triceps.

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Ring Dip demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Gymnastic Rings

Sets × reps

4 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a strong ring support with elbows straight and rings close to the ribs.
  2. 02Turn the rings slightly out only if you can keep the shoulders down.
  3. 03Bend the elbows and lower the chest between the rings.
  4. 04Stop before the rings drift wide or the shoulders roll forward.
  5. 05Press back to support while keeping the rings close.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionElevator Suspended DipHarder progressionPause Suspended DipHarder progressionPlyometric Suspended DipEasier regressionStraight-Bar DipEasier regressionSuspension-Trainer Assisted DipRelated variationParallel Bar Dips

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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