Ring Dip
oec:ring-dip
An advanced upper-body pushing exercise performed on suspended gymnastic rings to develop chest, triceps, and shoulder strength while demanding intense joint stabilization.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Gymnastic Ring Dip, Rings Dip, Ring Dips
How to do it
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.
Movement
- 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
- Allowing the rings to drift wide away from the body during descent.
- Actively pull the rings inward toward your hips and ribs throughout the entire repetition.
- Shrugging the shoulders forward into internal rotation at the bottom of the dip.
- Maintain scapular depression and chest openness, only descending as deep as shoulder stability allows.
- Incomplete lockout at the top of the movement.
- Achieve full elbow extension and briefly turn the rings out on every repetition to train end-range stabilization.
Safety
- 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.
Muscles
Joints
- Shoulder: Flexion, Extension
- Elbow: Flexion, Extension
- Shoulder blade: Depression, Retraction
- Wrist: Isometric stabilization
Details
- Movement
- Vertical push, Push
- Modality
- Calisthenics, Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- advanced
- Equipment
- Gymnastic rings
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
- variation of Dip
- progression of Dip
- progression of Ring Support Hold
- substitute for Suspension Trainer Dip
Sources
- wger: Ring Dips, by Nash (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.