The ring dip exercise is the standard dip, performed on gymnastics rings, and has long been a staple compound exercise in many gymnasts’ routines. As with all dips, the shoulder must dip below the top of the elbow at the bottom of the dip (elbows should be at least at a 90 degree angle); elbows must be fully extended at the top of each dip with the rings pulled in close to the body.

Muscle group: Combined


1. Start in the support position with the elbows locked and hands turned out
2. Emphasize a long neck and hollow body position
3. Initiate the dip by sending the shoulder forward
4. Reach the bottom of the dip with your shoulder below the elbow (just like proper squat position with the hip below knee).
5. Press back up and finish in the same strong support position in which you started


Leg position can be bent, crossed or straight during the exercise.
To ensure the triceps are targeted ensure your body is straight up and down. Leaning over will bring the chest muscles into the exercise.

All exercises