How to Do Ring Dip: Muscles Worked & Proper Form

Muscles Worked in Ring Dips

Primary muscles worked:

• Triceps
• Chest

Secondary muscles worked:

• Front Deltoid

How to Do Ring Dips

1. Grip a pair of rings about shoulder-width apart, and jump up to straight arms to get into the starting position.
2. Lower yourself with control until your shoulder is below your elbow or as deep as you comfortably can.
3. Reverse the motion and return to the starting position.

Commentary

The ring dip is a heavy upper-body exercise, and for most people it’s heavy enough to give a good training effect with the body weight alone as resistance. If you are unaccustomed to dips, they might feel quite stressful on your shoulders and sternum, and in that case (and actually in almost all cases) it might be a good idea to very gradually increase the training volume.

If the exercise is too light, you can increase the resistance by using a weighted belt or by holding a dumbbell between your legs.

If on the other hand, the exercise is too heavy, you can make it easier by having another person lift up your legs or by using a dip machine.