Ring Dips
Trains the triceps. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Ring Dips
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a triceps exercise that is, there are 12 on the Triceps page.
Muscles worked
What Ring Dips trains
Technique
How to do Ring Dips
- Grasp a pair of gymnastic rings set at dip height and press yourself up to a support position with your arms fully extended and the rings turned slightly outward, keeping your body upright.
- Lower your body by bending your elbows, keeping the rings close to your sides, until your shoulders are just below your elbows.
- Press through your palms to extend your elbows and return to the support position, stabilizing the rings as you rise.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the rings pulled in close to your body throughout the movement to maintain stability.
- Lower yourself slowly and with control; the instability of the rings makes rushed reps risky.
- Master dips on parallel bars before progressing to rings.
- Exhale as you press up and inhale as you lower yourself.
Substitutes
Swap Ring Dips for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Ring Dips for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.