Movement overview

Ring dips are a compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.

Step-by-step cues

1. Adjust the gymnastic rings to a height where you can comfortably reach them while standing.
2. Grip the rings firmly with your palms facing inward and arms fully extended.
3. Lift your feet off the ground, supporting your body weight with straight arms.
4. Engage your core and maintain a neutral spine throughout the movement.
5. Slowly lower your body by bending your elbows until your shoulders are below your elbows.
6. Pause briefly at the bottom of the movement.
7. Press through your palms to extend your arms and return to the starting position.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that the rings are set at a height that allows for full range of motion without touching the ground.
• Keep your elbows close to your body to maximize triceps engagement and reduce shoulder strain.
• Focus on controlled movements to maintain balance and prevent swinging.
• If you're new to ring dips, consider using a resistance band for assistance or performing negative reps to build strength.
• Maintain a tight core throughout the exercise to stabilize your body and prevent excessive swaying.
• Breathe in as you lower yourself and exhale as you push back up to optimize performance.