Ring Dips

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest

Arms Chest Shoulders

Muscle Activation

Tricep · Upper Arms

90%

Chest

10%

Equipment

Gymnastic Rings

Setup / Starting Position

Hang gymnastic rings at about shoulder height.
Hold onto the rings with a firm grip.
Jump up to support yourself with your arms fully extended and your body in a straight line.

Exercise Position

Lower your body by bending your elbows until your upper arms are parallel to the ground.
Keep your torso upright throughout the movement.

Form & Performance

Exhale as you push yourself back up to the starting position, fully extending your arms.
Inhale as you lower yourself down with control.