Ring Dip

The ring dip is a bodyweight strength exercise done on gymnastic rings. It trains the chest and triceps hard, while the front of your shoulders and your core work to keep you steady.

Set the rings low enough that you can lock your arms at the top without your feet touching the floor. Grip the rings with palms facing in or slightly forward, arms straight, and lift your feet so your body hangs free. Brace your trunk so your ribs stay down and your shoulders stay away from your ears.

At the start, turn the rings out so your palms face forward. Bend your elbows and lower your body in a straight, controlled line until your shoulders drop just below your elbows. Pause briefly, then press back up until your arms are fully locked and the rings are turned out again.

Inhale as you set up and brace before lowering. Exhale as you press up. If your shoulders shake or the rings swing, loop a band under your feet for help, or place your feet on a box to take some weight off. To make it harder, slow down the lowering phase.

Fault: Shoulders shrug up toward the ears and the ribs flare out. Fix: Set a long neck, actively press the shoulders down, and keep the ribs down before each rep starts.

Fault: The rings stay parallel or roll inward at the top. Fix: Twist the rings so your palms face forward at lockout, and keep fighting for that turnout through the whole rep.

Fault: Dropping fast and bouncing out of the bottom. Fix: Lower under control until your shoulders pass your elbows, pause without relaxing, then press back up.