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

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

  • Triceps
  • Chest
  • Shoulders
  • Forearms
  • Abdominals

Ring Dips Demo (Watch the video)


  • Start with body and arms fully extended
  • Rings stay in contact with hips



  • Lower the torso until top of ring makes contact with bicep

  • Press up using 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.