Ring Dip is a gymnastics movement on Fiz. Dip on gymnastic rings. Primary muscles: chest, triceps, shoulders. Scored by reps. Featured in Elizabeth, JT.
Ring Dip
Dip on gymnastic rings
Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps
Primary muscles
Chest, triceps, shoulders
Secondary
Core
How to do a ring dip
3 steps- Get to a support position on the rings with your arms locked and the rings turned out.
- Lower until your shoulders drop below your elbows, keeping the rings close to your ribs.
- Press back to a full lockout with the rings turned out again at the top.
What counts as a rep
Movement standard- The shoulder must pass below the elbow at the bottom of every rep.
- The rep finishes with arms fully locked out. A kip is legal unless the workout says strict.
Common faults
2 faults
The rings drift wide at the bottom, which puts the shoulders in the weakest position available.
FixSqueeze the rings towards your ribs on the descent. Width at the bottom is the main reason reps fail.
Stopping short of lockout at the top when the set gets hard.
FixBreak the set instead. Partial reps at the top are the first thing a judge counts against you.
Scaling ladder
1 harder, 1 easier
Ring DipWorks chest, triceps, shoulders
DipTricep dip on parallel bars
Workouts using the ring dip
2 on FizFrequently asked
5 answersWhat muscles does the Ring Dip work?
Ring Dip primarily works chest, triceps, shoulders, with secondary engagement of core.
How do you do a Ring Dip?
Get to a support position on the rings with your arms locked and the rings turned out. Lower until your shoulders drop below your elbows, keeping the rings close to your ribs. Press back to a full lockout with the rings turned out again at the top.
What counts as a rep on the Ring Dip?
The shoulder must pass below the elbow at the bottom of every rep. The rep finishes with arms fully locked out. A kip is legal unless the workout says strict.
What's an easier alternative to the Ring Dip?
Scale it to Dip.
What's a harder progression from the Ring Dip?
Progress to Weighted Ring Dip once the Ring Dip is comfortable.