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 image
Ring dip image


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