Exercise guide
Ring Dip
- Advanced
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The ring dip is an advanced upper-body pressing movement that builds exceptional strength and stability in the chest, triceps, and shoulders. The instability of the rings forces the stabilizer muscles to work significantly harder than on fixed parallel bars.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your feet clear the floor when your arms are fully extended.
- Grip the rings with a neutral grip (palms facing each other) and jump up into a support position.
- Lock your elbows completely and turn the rings slightly outward (Rings Turned Out) to stabilize the shoulders.
- Engage your core and maintain a slight 'hollow body' position with your legs straight or slightly in front of you.
How to do it
- Inhale and lower your body with control by bending the elbows, keeping them tucked close to your sides.
- Continue descending until your shoulders are slightly below the level of your elbows, feeling a stretch in the pectorals.
- Exhale and press back up forcefully by extending your arms until you reach the initial support position.
- Complete the rep by locking out the elbows and turning the rings outward again at the top.
Form checklist
- Keep the rings close to your hips; do not let them flare out to the sides.
- Maintain a proud chest and avoid letting your shoulders roll forward or shrug up.
- Ensure a full range of motion by reaching the bottom of the dip and fully locking out at the top.
- Keep your core tight to prevent your torso from swinging or arching excessively.
Pro tips
- Maintain 'Rings Turned Out' (RTO) at the top of every rep to maximize bicep and shoulder girdle stability.
- Squeeze the rings as hard as possible to increase tension throughout the entire arm and shoulder complex.
- Focus on a 3-second eccentric (lowering) phase to build the necessary stability for higher repetitions.
Make it harder
- Perform the movement with a weighted vest or a dip belt for added resistance.
- Maintain an L-sit position (legs parallel to the floor) throughout the entire set to drastically increase core demand.
Frequently asked
- What muscles does the ring dip work?
- The ring dip primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the ring dip?
- The ring dip requires no equipment — just your body weight.
- Is the ring dip good for beginners?
- The ring dip is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.