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All exercises

Ring dips

Advanced

Ring dips is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Start by hanging from the rings with your arms fully extended and your body straight.
  2. 2Lower your body by bending your elbows until your shoulders are below your elbows.
  3. 3Push yourself back up to the starting position by straightening your arms.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Weighted tricep dipsWeight plate
  • Weighted three bench dipsWeight plate
  • Impossible dipsBodyweight
  • Korean dipsBodyweight
  • One arm dipBodyweight
  • Three bench dipBodyweight

Easier variations

  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
  • Bench dip (knees bent)Bodyweight
  • Bench dip on floorBodyweight

Harder variations

  • Weighted tricep dipsWeight plate
  • Weighted three bench dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
Logged today · 2 min restRing dips

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