Ring Dip
Start in a support position on gymnastic rings with your arms fully extended and your body stable. Keep your rings close to your sides and engage your core to prevent swinging. Slightly lean your torso forward to emphasize the chest. Slowly lower your body by bending your elbows, allowing them to track back while maintaining control of the unstable rings. Descend until your shoulders drop to about elbow level or slightly below, depending on your mobility and strength. Pause briefly at the bottom while keeping tension in your chest and triceps. Press through your palms to extend your elbows and return to the starting support position. At the top, fully lock out your arms and stabilize the rings before beginning the next repetition. Repeat for the desired reps with strict control throughout. **Tip:** Maintain a tight core and keep the rings from drifting outward or shaking excessively—stability is part of the exercise’s difficulty.
How to Do the Ring Dip
- Set two gymnastic rings at a height where your feet clear the floor when you support yourself.
- Grip the rings and press up into a support position with arms fully extended, keeping the rings close to your sides.
- Brace your core to prevent your body from swinging once you are in position.
- Lean your torso forward slightly and let your elbows travel back as you begin to lower.
- Descend under control until your shoulders drop to around elbow height or slightly below.
- Pause briefly at the bottom while keeping the rings stable and close to your body.
- Press through your palms to extend your elbows and return to the starting support position.
- Lock out fully at the top and let the rings settle before beginning the next rep.
Common Mistakes
- Letting the rings drift outward: Allowing the rings to flare away from your torso reduces control and stresses the shoulders. Keep them pulled in close throughout the set.
- Descending too fast: Dropping quickly into the bottom position on unstable rings increases injury risk. Lower yourself slowly and with control.
- Flaring the elbows out to the sides: Wide elbows put more strain on the shoulder joint. Keep your elbows tracking back rather than out.
- Skipping ring support practice: Attempting dips before you can hold a stable ring support invites poor form. Build ring support holds first before adding dip reps.
Track This Exercise in the App
Log your ring dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.