{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Gymnastic Ring Dip",
      "kind": "common"
    },
    {
      "text": "Rings Dip",
      "kind": "common"
    },
    {
      "text": "Ring Dips",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-lower",
        "role": "stabilizer"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "dip-belt",
      "resistance-band",
      "weight-vest"
    ],
    "required": [
      [
        "gymnastic-rings"
      ]
    ]
  },
  "external_ids": {
    "wger": "501"
  },
  "id": "oec:ring-dip",
  "instructions": {
    "setup": [
      "Suspend the gymnastic rings at a height that allows full extension without your feet touching the ground.",
      "Grasp the rings with a neutral grip and jump or press up into a full support hold with arms straight.",
      "Stabilize the support hold by depressing your shoulders and rotating your palms slightly forward (rings turned out) with core and glutes braced."
    ],
    "steps": [
      "Rotate the rings back to neutral and lower yourself under control by bending your elbows and leaning your torso slightly forward.",
      "Descend until your shoulders are just below your elbows, keeping the rings tight against your ribs and preventing them from drifting outward.",
      "Press through your palms to reverse the motion, extending your elbows and driving your body back up.",
      "Lock out your elbows at the top and turn the rings slightly outward to re-establish a stable support hold."
    ],
    "breathing": "Inhale as you lower your body under control, and exhale forcefully as you press back up to lockout.",
    "cues": [
      "Keep the rings glued to your sides",
      "Shoulders down away from ears",
      "Turn the rings out at the top"
    ],
    "common_faults": [
      {
        "fault": "Allowing the rings to drift wide away from the body during descent.",
        "correction": "Actively pull the rings inward toward your hips and ribs throughout the entire repetition."
      },
      {
        "fault": "Shrugging the shoulders forward into internal rotation at the bottom of the dip.",
        "correction": "Maintain scapular depression and chest openness, only descending as deep as shoulder stability allows."
      },
      {
        "fault": "Incomplete lockout at the top of the movement.",
        "correction": "Achieve full elbow extension and briefly turn the rings out on every repetition to train end-range stabilization."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure you have mastered solid parallel-bar dips and a stationary ring support hold before attempting dynamic ring dips to protect the shoulder joint.",
        "Stop the set if ring shake becomes uncontrollable."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Ring Dip",
  "previous_ids": [
    "oec:ring-dips"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Ring Dips",
        "url": "https://wger.de/en/exercise/501/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Nash"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dip"
    },
    {
      "type": "progression-of",
      "target": "oec:dip"
    },
    {
      "type": "progression-of",
      "target": "oec:ring-support-hold"
    },
    {
      "type": "substitute-for",
      "target": "oec:suspension-trainer-dip"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An advanced upper-body pushing exercise performed on suspended gymnastic rings to develop chest, triceps, and shoulder strength while demanding intense joint stabilization."
}