Ring Dips

Description

How to Do Ring Dips

1. 1
   Setup

   Adjust the rings to a height where you can comfortably get into a support hold with your feet off the ground.

2. 2
   Setup

   Grasp the rings with a neutral grip (palms facing each other) and jump or step up to a support hold, locking out your elbows and stabilizing your body.

3. 3

   Slowly lower your body by bending your elbows, allowing your chest to lean slightly forward and your shoulders to dip below your elbows, inhaling during this phase.

4. 4

   Once your shoulders are below your elbows, powerfully push through the rings to extend your elbows and return to the starting support hold position.

5. 5

   Exhale as you push up, ensuring your body remains tight and controlled throughout the entire upward movement.

Tips

• Maintain a slight forward lean throughout the movement to better engage your chest muscles and reduce strain on your shoulder joints.
• Keep your elbows relatively tucked close to your body to maximize triceps activation and protect your shoulders from undue stress.
• Actively depress your scapulae (push your shoulders down away from your ears) at the top of the movement to create a stable base and engage your lats.
• Control the eccentric (lowering) phase, taking at least 2-3 seconds to descend, as this builds strength and improves muscle hypertrophy.

Common Mistakes

• ×Flaring elbows out excessively puts unnecessary stress on the shoulder joints; keep them tucked in to better target the triceps and chest.
• ×Not achieving full depth, where shoulders drop below elbows, limits the range of motion and muscle activation; ensure a complete, controlled descent.
• ×Using momentum or kipping to get out of the bottom position reduces the muscular work; focus on a strict, controlled movement to maximize strength gains.