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Ring Dips

Difficulty: ⭐⭐⭐ Advancedpush

Home Setup

Hang gymnastic rings from a sturdy ceiling beam, door-mounted pull-up bar, or outdoor tree branch ensuring the anchor point can support your full bodyweight plus dynamic forces

gymnastic rings with strapsceiling beam or pull-up barcarabiner clips

💡 Pro tip: Adjust ring height so handles are at hip level when standing, allowing you to jump up into the support position easily

Gym Setup

Gymnastic rings hung from pull-up rig, squat rack crossbar, or dedicated ring station at appropriate height

Safety: Always test ring stability before mounting and ensure adequate clearance below for full range of motion without feet touching ground

💪 Muscles Worked

Chest (Pectoralis Major)TricepsAnterior DeltoidsCore StabilizersSerratus Anterior

⭐ Why This Exercise?

Ring dips are one of the most challenging upper body pushing exercises, developing exceptional pressing strength, shoulder stability, and core control due to the unstable nature of the rings. They build functional strength that transfers to advanced calisthenics skills while improving joint health through natural movement patterns and requiring significant stabilizer muscle engagement throughout the entire range of motion.

Make It Easier

Regressions for building up strength

1. Parallel Bar Dips

parallel bars + dip station

Stable surface removes instability challenge while maintaining same movement pattern

2. Ring Support Hold

gymnastic rings

Builds foundational ring stability and straight-arm strength in top position without dipping movement

3. Assisted Ring Dips with Band

gymnastic rings + resistance band

Reduces bodyweight load while maintaining ring instability to build strength and stability progressively

Make It Harder

Progressions for advanced athletes

1. Weighted Ring Dips

gymnastic rings + dip belt + weight plates

Adds external load to increase strength demands while maintaining same movement pattern

2. Ring Dips with Pause at Bottom

gymnastic rings

Increases time under tension and eliminates momentum, requiring greater strength and control

3. Ring Muscle-Up

gymnastic rings

Combines explosive pull with transition and dip, representing ultimate ring pressing progression

↕️ Similar Movements

Ring Push-Ups
Horizontal pushing variation on rings that builds similar stability with less strength demand
Parallel Bar Dips
Stable version of same movement pattern, useful for building base strength
Ring Rows
Complementary pulling movement that balances shoulder development and ring familiarity
L-Sit on Rings
Develops ring stability and core strength in support position used during ring dips
Pike Push-Ups
Vertical pushing progression that builds shoulder strength for ring dip lockout

Form Checklist

✓Turn rings outward at top position to engage chest and stabilize shoulders
✓Keep elbows close to body and maintain hollow body tension throughout movement
✓Lower until shoulders are slightly below elbows while controlling ring movement
✓Press through palms while actively pushing rings apart to maintain stability
✓Maintain neutral wrist position and avoid excessive forward lean

Common Mistakes

  • •Allowing rings to swing or move excessively outward, indicating insufficient stability control
  • •Flaring elbows too wide which increases shoulder strain and reduces pressing efficiency
  • •Not achieving full depth with shoulders below elbows, limiting range of motion benefits
  • •Losing core tension and allowing hips to pike or sag during the movement
  • •Rushing the movement without controlling the eccentric phase

📈 When to Progress

Progress when you can perform 3 sets of 10-12 strict ring dips with full range of motion, controlled tempo, minimal ring movement, and no form breakdown, while maintaining stable support holds between reps