Arms
Ring Dips
Master the ultimate test of upper-body stability and triceps strength with gymnastics ring dips.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the rings to a height where your feet do not touch the ground during the full range of motion.
Jump to the support position with your arms fully locked and your palms facing inward toward your body.
Lower your body under control by bending the elbows until your shoulders descend slightly below the elbow crease.
Keep your elbows tucked close to your ribs and maintain a slight forward lean to protect the shoulder joint.
Press back up to the starting position by extending the arms completely until the elbows are locked.
Turn the palms slightly outward at the top of the movement to demonstrate full control and stability.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward away from the body
- Using momentum or 'kipping' with the legs to complete the rep
- Failing to reach full lockout at the top of the movement
- Letting the rings drift too far away from the torso
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.