Ring Dips

Master ring dips to build immense upper body strength, targeting your triceps, chest, and shoulders with this advanced bodyweight exercise.

AdvancedUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Ring Dips

Compound

Triceps Dip

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

Ring Dips are a challenging exercise that works several muscles in your upper body, including your chest, shoulders, and arms.

Save Ring Dips to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Ring Dips

01
Setup
Adjust the rings to a height where you can comfortably get into a support hold with your feet off the ground.
02
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.
03
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.
04
Once your shoulders are below your elbows, powerfully push through the rings to extend your elbows and return to the starting support hold position.
05
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.

In the Ellim app, Ring Dips unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train ring dips?

Get Ellim — Free

Questions

What muscles does Ring Dips work?

Ring Dips primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Ring Dips good for beginners?

Ring Dips is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Ring Dips?

You need Body weight to perform Ring Dips. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Ring Dips?

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.

What are common mistakes when doing Ring Dips?

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.