How to do Ring Dips

Ring Dips is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders, core. Equipment: other, bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Jump up on the rings into a support position with locked arms
2. Keep the rings close to your body and lean slightly forward
3. Bend your elbows and lower until your shoulders approach ring level
4. Press back up without letting the rings flare apart
5. Lock out at the top and turn the rings slightly outward

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Close-Grip Bench Press, Cable Triceps Pushdown, Cable Overhead Triceps Extension

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension