Ring Dips

Category

Calisthenics

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids, Rhomboids, Rectus Abdominis

How to do it

1. Support yourself on gymnastic rings with straight arms, rings turned slightly outward.
2. Bend your elbows to lower your chest until your shoulders drop just below your elbows.
3. Keep the rings close to your body and your torso stable against the wobble.
4. Press back up to full lockout and turn the rings out at the top.

Form tips

• Keep your wrists stacked over the rings and pull the rings toward your ribs.
• Lean the torso slightly forward to keep tension on the chest and shoulders.
• Only descend as deep as you can control without shoulder pain.