Ring Dips

Also called ring dip and gymnastics ring dips.

Works

Triceps, plus chest and shoulders

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
2. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
3. Repeat for the desired number of repetitions.

Cues

• Lock out, rings turned out.
• Lower until elbows pass 90°.
• Rings tight to the body.
• Press up, no swinging.

Common mistakes

• Rings drifting wide.
• Shoulders rolling forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier