Chest
Ring Dip
The Ring Dip is a strength exercise on rings for your chest. Share of the load in the Zulta muscle model: lower chest 26%, triceps (lateral head) 15% and front delts 13%.
Also known as: gymnastics ring dip
How to do it
- Set gymnastic rings at about hip height and grip one in each hand.
- Jump up to support yourself on straight arms with the rings pressed against your sides.
- Turn the rings slightly out and keep your body still and tight.
- Lower yourself by bending the elbows until the shoulders are just below the elbows.
- Press back up to straight arms, turning the rings out again at the top.
Tips
- Keep the rings close to your body so they do not drift apart.
- Master a steady support hold on the rings before adding reps.
Common mistakes
- Letting the rings wander wide at the bottom.
- Shaking arms from rushing the lowering.
- Kipping with the legs to get out of the bottom.
Muscles worked by the Ring Dip
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free rings need far more shoulder stabilising. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Ring Dip alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Ring Dip work?
Mainly the lower chest and triceps (lateral head). The front delts, mid chest, triceps (long head) and triceps (medial head) assist.
Is the Ring Dip good for beginners?
The Ring Dip is rated advanced. If you are new, learn the Dips first and build up from there.
What is a good alternative to the Ring Dip?
For example the Dips, Weighted Dip and Dip with Forward Lean. They train mostly the same muscles, some with different equipment.
How do you make the Ring Dip harder?
Add weight or reps, or move on to the Weighted Dip.
Log your sets in Zulta
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