Ring Dip

GymDaze demonstration

Watch Ring Dip

Technique

How to perform Ring Dip

1. Set the rings shoulder-width apart at a height where you can enter and leave support with help from your feet.
2. Grip one ring in each hand and use your feet to help reach a steady support with straight elbows.
3. Keep the rings beside your torso and bend your elbows to lower your body without swinging.
4. Let your upper arms move behind your torso and descend only as far as you can control the rings and shoulders.
5. Press down through the rings to straighten your elbows and return to support.
6. Lower your feet to the floor when finished.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.