Fysiqal

Vertical Push · Advanced

Ring Dip

Compound vertical push exercise using bodyweight, rings.
Ring Dip demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Advanced
Equipment
Bodyweight, Rings
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Ring Dip

Cues reviewed by Kwabena Osei on

Setup

Support yourself at the top of two rings, arms locked, rings turned slightly outward at the top (a stable "support hold").

  1. Lower under control to about 90 degrees at the elbows, keeping the rings stable and close to your body rather than letting them drift or wobble.

  2. Press back to a full, stable lockout.

  3. Limit your depth to protect your shoulder, same as any dip -- the free-moving rings add a real stabilization demand on top of the pressing strength, so build a solid ring support hold before adding range.

Common mistakes

  • Attempting depth or reps before you can hold a stable ring support at the top -- the instability itself is a real prerequisite skill, not just extra difficulty.

  • Letting the rings drift apart or rotate uncontrolled during the descent instead of keeping them stable and close to your body.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (synergist, moderate emphasis); Anterior deltoid (synergist, moderate emphasis)

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis)

  • Shoulder horizontal adductionsecondary action

    Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, low emphasis)

  • Scapula depressionsecondary action

    Trapezius (prime mover, moderate emphasis); Pectoralis minor (synergist, moderate emphasis); Serratus anterior (stabilizer, moderate emphasis)

  • Shoulder internal rotationsecondary action · resisted

    Subscapularis (stabilizer, high emphasis); Infraspinatus (stabilizer, moderate emphasis); Teres minor (stabilizer, moderate emphasis); Supraspinatus (stabilizer, moderate emphasis); Pectoralis major (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.