How to do the Ring Dip, step by step
- Jump up into a support, rings close to your body.
- Turn your palms slightly out and lock your arms.
- Lower yourself until your shoulders are below your elbows.
- Keep the rings tight to your body as you go.
- Press back up to full arm lockout.
Common mistakes and how to fix them
- Rings drift apartkeep the rings tight to your ribs.
- Not deep enoughlower your shoulders below elbow height.
- Shoulders roll forwardkeep your chest open and your shoulders stable.
How to scale the Ring Dip
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Bar Dip
- Banded ring dip
- Bench dips with bent legs
Benchmarks with Ring Dip
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.