Ring Dips

The same pattern as dips with unstable supports. First, a 30 s ring support hold with the rings tight to the body.

• Compound
• Bodyweight
• Advanced

How to do it

• Rings tight to the body through the whole range
• Turn the palms out as you lock out at the top
• Only lower as far as you control

Sets, reps and tempo

Ranges: 4–10 reps · 2–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Letting the rings drift apart
• Starting before you own the ring support hold

Muscles worked

Primary

• Triceps
• Chest

Secondary

• Anterior deltoid
• Core / abs

Alternatives

• Parallel Bar Dips
• Straight Bar Dips
• Parallel Bar Support Hold