Push
Push
Ring Dips
Advanced
Level 75/100
Ring dips are the most demanding dip variation. Ring instability forces the shoulder stabilizers to work continuously throughout the movement, on top of the usual chest, triceps, and anterior delt work.
LevelAdvanced
Sets3-4 × 5-12 reps
Rest2-3 min
EquipmentRings
Instability as an advantage
Free-moving rings recruit stabilizers a fixed bar never hits: external rotators, serratus anterior, and deeper pectoral fibers.
Execution
Grip the rings and lock out on top. Rotate the wrists outward at the top (thumbs out) for better shoulder stability. Lower while controlling the sway to 90° elbow flexion. Drive up hard, rotating the wrists outward again at the finish.
TIP: Start with rings low so the feet can assist for safety. Gradually raise them until the feet hang free.
Advanced cue
Finishing with rings turned out (false-grip friendly) prepares the transition for a ring muscle-up.
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