Exercise guide
Ring Dips
Ring Dips are a bodyweight pressing exercise performed on two freely moving rings. The triceps, chest, and shoulders press the body upward while the arms and trunk stabilize the unstable supports.
Training context
Keeping Ring Dips Controlled
Ring dips require more stabilization than parallel-bar dips. Lifters should first be able to hold a steady top support and perform controlled dips on fixed bars.
Depth should be based on shoulder comfort and control rather than automatically lowering beyond 90 degrees. The rings should remain close to the body instead of swinging outward.
Technique overview
Stabilize the rings before descending
Begin in a firm top support with the arms extended and rings close to the sides. Lower slowly as the elbows bend, stopping before the shoulders roll forward or the rings drift away. Press back to the top and reestablish control before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.