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Ring Dips

The Ring Dips primarily targets your Triceps, with support from Chest, Shoulders. It requires rings and is best suited to intermediate lifters.

Intermediate level · Equipment: Rings · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Ring Dips

  1. Step 1. Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  2. Step 2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. Step 3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. Step 4. Repeat for the desired number of repetitions.

Frequently asked questions

What are the primary muscles targeted during ring dips?

Ring dips primarily target the triceps while heavily engaging the pectorals and anterior deltoids. The unstable nature of the rings also forces significant recruitment of the core and shoulder stabilizers.

How can I maintain proper form and stability on the rings?

Keep the rings close to your body and turn your palms forward at the top of the movement to lock out the shoulders. Maintain a hollow body position and avoid letting the rings flare out wide.

What is a common mistake to avoid when performing this exercise?

A frequent error is allowing the shoulders to roll forward into internal rotation at the bottom of the rep. Ensure the chest stays upright and the shoulder blades remain depressed throughout the range of motion.

How can beginners progress toward a full unassisted ring dip?

Start with ring supports to build isometric strength or use a resistance band looped between the rings for assistance. Performing eccentric-only repetitions is also an effective way to build the necessary baseline strength.

What is the recommended set and rep range for building strength?

For strength and hypertrophy, perform 3 to 5 sets of 5 to 10 controlled repetitions. Focus on a slow eccentric phase and a full lockout at the top to maximize time under tension.

Sample sets & reps for Ring Dips

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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