Ring Dip
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
See this lesson’s sources0% read · 1 min left
A dip on gymnastic rings; the free-hanging, rotating rings demand large shoulder/scapular stabilization on top of the pressing strength of a bar dip.
Detail
Support yourself at the top of two gymnastic rings, arms locked, rings turned slightly out (a "support hold"). Lower under control to about 90° at the elbows, then press back to lockout while keeping the rings stable and close to the body. Because the rings move freely, the Pectoralis Major and Triceps Brachii must press while the rotator cuff, Serratus Anterior, and scapular stabilizers fight constant wobble — markedly harder than a fixed parallel-bar dip.
Prerequisites: a solid ring support hold (stable lockout at the top) before adding range. Limit depth to protect the shoulder, as in any dip (Dips — Extreme Shoulder Hyperextension (ROM 45°)). The ring dip and ring support are direct prerequisites for the ring Muscle-Up Progression.
Key facts
- Dip on rings; instability adds heavy stabilization demand vs bar dips.
- Build a stable ring support hold first; turn the rings out at lockout.
- Limit depth to ~90° elbow to protect the shoulder.
- Prerequisite for the ring muscle-up.
Connections
- Dip Progression — the advanced step.
- Dips — the bar version.
- Muscle-Up Progression — ring dips support the top of the muscle-up.
- Dips — Extreme Shoulder Hyperextension (ROM 45°) — depth caution.
Sources
Exercise guides
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.