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How to do Ring Dips

Primary muscle: Triceps · Secondary: Chest, Shoulders, Core

TricepsAdvancedOther, BodyweightCompound
Ring Dips start and end positionRing Dips start and end position

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

First be able to hold a 30-second support position on the rings; don't attempt dips before that stability.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.

More triceps exercises

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