Weighted Ring Dip

The weighted ring dip is a bodyweight dip done on gymnastic rings with extra load added. It trains pressing strength and shoulder stability, with most of the work coming from the chest, shoulders, and triceps.

Set the rings so the bottoms sit around armpit height or a little lower. Grip one ring in each hand with your palms facing in or slightly forward. Jump or step up so your arms are straight and supporting your weight. Keep your knuckles tucked near your ribs, shoulders pushed down away from your ears, and your body in a straight line. Add weight with a dip belt, weighted vest, or a dumbbell held between your feet or thighs.

Lower yourself under control by bending your elbows and letting your upper arms travel back. Keep the rings close to your body, and let your hands rotate outward slightly as you descend if that feels natural. Drop until your shoulders are below your elbows or you feel a solid stretch across your chest. Press back up by straightening your arms, driving the rings down and slightly inward, and finish with your elbows fully locked at the top.

Take a breath in at the top and brace your midsection as if someone is about to poke you in the stomach. Hold that tightness on the way down, then exhale as you press up. To make it easier, do the dip without weight or loop a band under your feet for assistance. To make it harder, add more weight, slow down the lowering phase, or pause for a moment at the bottom.

Fault: Elbows flare straight out to the sides like a goalpost. Fix: Angle your elbows back about 30–45 degrees from your torso and point your thumbs slightly forward at the bottom of each rep.

Fault: Shoulders shrug up toward the ears or sink into a relaxed hang at the bottom. Fix: Set your shoulders down and back before you start, and keep that active position throughout the whole set.

Fault: Bouncing out of the bottom or stopping high and skipping range. Fix: Pause briefly at the bottom, then press up smoothly; only count reps where your shoulders drop below your elbows.

Fault: The rings drift away from the body during the press. Fix: Keep the rings close to your ribs and actively turn them outward as you lock out at the top.