CHEST · COMPOUND
Ring Dip
An unstable dip variation requiring strong shoulder and trunk control.
Primary musclesChest, Triceps
Secondary musclesShoulders, Core
EquipmentGymnastic rings
DifficultyAdvanced · Vertical Push
How to perform
- Support yourself on the rings and stabilize them before descending.
- Lower through a comfortable range while keeping the shoulders controlled.
- Press back to support.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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