Ring Dips
Ring Dips are a challenging variation of classic Dips on parallel bars, requiring a great deal of stability and strength. They engage more muscle groups and promote strength and symmetry in the chest, triceps, and shoulders. Dips on the rings prepare you for even more demanding exercises, such as the Ring Muscle Up.
Necessary equipment
Ring Dips - the correct execution
- Start in a support position on the rings with your arms straight and your feet off the floor
- Bend your knees slightly and keep your feet behind your body
- Keep your core engaged throughout
- Bend your elbows and move them backward while keeping your arms close to your body
- Lower your body until your shoulders touch the rings
- Fully straighten your arms and press back up into the support position
Which muscles are trained by Ring Dips?
Primary trained muscles for Ring Dips
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Alternative variants of Ring Dips:
Dips RTO
Rotating the rings outward while in the Support Hold position (Rings Turned Out, RTO) increases the activation of the chest muscles. This position engages the muscles to keep the arms stable and close to the body. This variation is particularly effective for chest muscle development, as it requires a specific shoulder and arm position that significantly activates the chest muscles.
Necessary equipment
Dips RTO - the correct execution
- Start in support hold position
- Feet are off the floor
- Move the elbows backwards
- Arms stay close to the body
- In the lowest position the upper arms are parallel to the floor
- Keep permanent tension in the core
- Stretch arms and press back into support hold position
- Rotate palms forward with arms extended
- Rotate only as far as feels good and safe for you
Similar exercises to Ring Dips
Dips on the Parallel Bars
Parallel Bar Dips are an effective exercise for building strength and muscle mass, particularly in the chest and triceps area. They are well-suited for training with additional weight, such as a weight vest or dip belt. Although parallel bar dips require less stabilization than Ring Dips, they are ideal for anyone looking to specifically build muscle mass and strength.
Weighted Ring Dips
Weighted ring dips are an advanced variation of classic dips, where the additional weight significantly increases intensity. This exercise primarily targets the chest, shoulders, and triceps, with the instability of the rings often meaning that less weight can be managed compared to dips on parallel bars. However, many trainees feel their chest muscles working more intensely when training on rings. In addition to regular ring dips, Bulgarian ring dips offer another challenging ring dip variation.
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