Strength And Conditioning

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Ring Dips

Published: 2021-05-10
Ring Dips
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Ring Dips are a great exercise to build muscle mass and strength for the chest, triceps, and shoulders.

CrossFit website describes it as such: The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension. Practicing the ring dip will develop upper body pressing strength as well as a foundation for more advanced movements.

In recent years, ring training has become very popular among many athletes and in CrossFit.


Muscles Worked in the Ring Dips

The ring dip offers all-level lifters a way to increase strength and muscular development in the following areas:

  • Triceps
  • Chest
  • Shoulders
  • Forearms
  • Abdominals

Ring Dips Demo (Watch the video)


How to do the Ring Dips


Start with the body and arms fully extended

Rings stay in contact with the hips




Lower the torso until the top of the rings makes contact with the biceps.


Press up using the triceps and chest.

Feet and legs remain rigid.


Return to fully extended position.


Benefits of the Ring Dip

The benefit of ring dips over bar dips or other pushing exercises is that they improve your balance, coordination, and body control. They also help in reducing shoulders injury as ring dips strengthen muscles around your shoulder joint. Ring dips are a more challenging exercise then bar dips and will increase your strength and muscles mass without hurting your joints.