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.

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.