Ring Dip

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The ring dip exercise is recommended for working out your chest, shoulders and triceps simultaneously. Gymnasts usually execute it because it is an Olympic event for the sport. To complete the exercise, you’ll need rings that hang from the ceiling or on something very stable. In addition to building muscle, this exercise increases coordination skills and muscular endurance as well as balance.

In order to perform the ring dip, the height of the rings should be adjusted so your feet won’t touch the ground during the exercise. Straighten your arms and keep your body above the rings. Move your arms until you are able to support your bodyweight in a stable momentum. When your body is stable, lower it by bending at the elbows, and keep the shoulders close to your sides. Your body movement must remain controlled and steady throughout the repetition. To get back to your original position, press your body firmly to avoid any fall.

While performing the ring dip, you may bend or cross your legs as long as your arms are extended straight the whole time, and you can also lean your body to provide extra stretch in your chest. Take note that when you are gripping the rings, your movement will not be stable until you take control of both your body and of the ring.


The main muscles that the ring dip targets are the pectorals major, or the muscles at the chest area, the shoulder muscles and the triceps.

This exercise targets your arms and chest, creating definition in the muscles while also testing your coordination skills. To perform the ring dip well, your muscles must work together while you are hanging on the air. The exercise also results in increased muscle mass and power in the arms.

Sets and Repetitions

There are variations to the ring dip. One is the wide ring dip wherein the steps are identical except the arms that should move away from your body instead of staying tucked in close. Only those who have mastered the traditional ring dip can attempt the wide ring dip because it requires a higher level of control. Another variation is the weighted ring dip wherein weight is added to the ring while performing the normal steps. In this case, your arms will not only be carrying your body but also the added weights, as well.

If you are a beginner, start with six to eight repetitions for two sets with one minute of rest between each set. If you are advanced, the same number of repetitions is sufficient but increase the sets to five. A minute of rest is still required between reps because the body needs to recover.

Instagram Video

Here is an Instagram video that shows how a ring dip is done.


Related Amazon Product Links


A pair of gymnastics rings is an important tool in executing the ring dip exercise, and this product is both stable and durable. The package includes a free jumping rope, and the rings have buckles that do not slip.

Top Performance Metrics

Physical exercise enthusiasts have long engaged themselves with rigorous trainings to beat top records, and one has gained a title for the most L-position ring dips. Alicia Weber can complete 13 L-position ring dips in just one minute.

Related Movements

Here are some exercises that you can associate with the ring dip exercise for faster and better results:

  • Pull-up
  • Muscle-up
  • Clean and jerk
  • Push-up

Related Foods

To successfully carry on with your workout without feeling weak, here is a list of food to consider eating before working out:

  • Whole wheat toast with peanut butter and banana
  • Oatmeal with berries or dried fruits
  • Fresh fruits
  • Greek yoghurt with almond nuts

After your workout, the body needs to recover. Below are some options for foods to eat after a ring dip routine.

  • Brown rice with chicken or salmon
  • Veggie omelet with sweet potato
  • Protein bar or protein shake with fresh fruits
  • Chocolate milk

YouTube Video

Here is a YouTube video that demonstrates how a ring dip is done properly.


Functional Use

Completing ring dips regularly will have many benefits for the body including better stability, strength, balance and coordination. Your shoulders will benefit greatly, becoming h3er and more toned and shaking experienced during he exercise should lessen over time, as the muscles get h3er. Stronger shoulders will make many other workouts easier to complete.

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