Ring Dips Guide: Form, Benefits, and Technique
Learn how to perform ring dips with perfect form. Improve triceps strength and shoulder stability with our professional gymnastics ring guide.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Pectorals
- Anterior Deltoids
- Core
- Serratus Anterior
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms