Ring Dips

IntermediateOtherCompoundPushStrength
Ring Dips — start position
Ring Dips — end position

How to do it

  1. Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. Repeat for the desired number of repetitions.

Muscles worked

Primary:Triceps
Secondary:ChestShoulders

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

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