Ring Dip
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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 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-shoulder-hyperextension). 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.
- dip — the bar version.
- muscle-up-progression — ring dips support the top of the muscle-up.
- dips-shoulder-hyperextension — depth caution.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.