How to do the Ring Dips
Ring Dips is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Ring Dips demonstration · © GymiaFit
Ring Dips at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Ring Dips step by step
- 1Start by hanging from the rings with your arms fully extended and your body straight.
- 2Lower your body by bending your elbows until your shoulders are below your elbows.
- 3Push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
Ring Dips — questions
What muscles does the Ring Dips work?
The Ring Dips primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Ring Dips?
None — the Ring Dips uses your bodyweight only, so it works at home with nothing but floor space.
Is the Ring Dips suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Ring Dips?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Ring Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.