Ring dip

The ring dip is an upper-body strength exercise performed on gymnastic rings. It targets the muscles of the chest, triceps, and shoulders, but is also quite taxing to the core. It is generally considered to be more difficult than dips performed on parallel bars. It is common in gymnastics training and CrossFit workouts, but is also a simple way to make dips more challenging for any strength athlete.


  1. Stretches and strengthens the pectoral, deltoid, and triceps muscles
  2. Intense stabilization challenge for shoulders and core
  3. Easy to regress by setting rings closer to the ground
  4. Can be performed with hollow-body position or knees bent

Ring dip Images


Ring dip Instructions

Ring dip muscle diagram
  1. Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. Repeat for the desired number of repetitions.