Ring Dip
Primary
Triceps
Secondary
Chest, Front Shoulders, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Ring Dip is a solid advanced-level pushing movement in the compound category. Use as advanced progression from bar dips.
Everything You Need to Know About the Ring Dip
The Ring Dip is a advanced exercise exercise that targets your Triceps and Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as advanced progression from bar dips. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong bar dip foundation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Ring Dip — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Ring Dip?
- 1
Mount gymnastics rings and support yourself with straight arms.
- 2
Turn rings out at top (RTO) for full lockout.
- 3
Lower yourself by bending elbows to 90 degrees.
- 4
Keep rings close to body.
- 5
Press up while stabilizing the rings.
- 6
Turn rings out at top each rep.
What are the best tips for the Ring Dip?
Much harder than parallel bar dips.
Requires significant stabilization.
Master bar dips first.
Common Ring Dip mistakes
Not turning rings out at top.
During any pressing movement like the Ring Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Going too deep which places excessive stress on joints.
During any pressing movement like the Ring Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Letting rings swing.
Bouncing or using momentum during the Ring Dip takes work away from your Triceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Ring Dip — who it's best for
Advanced athletes with strong bar dip foundation.
How to Program the Ring Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 2 minutes.
What are good alternatives to the Ring Dip?
Dip
Weighted Dip
TRX Tricep Extension
Other Variations
- Weighted Ring Dip
- Ring Dip Support Hold
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Ring Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master bar dips first.
- Start with support holds.
- Progress slowly.