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Ring Dip

AdvancedStrengthTier T4

You start in a top support position on a pair of gymnastic rings with your elbows straight. You bend both elbows to lower your body between the rings, then press back up to the top.

Targets: Elbow
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man suspended above the floor on two gymnastic rings, arms straight, shoulders pulled down, rings turned outward.

    Step 1 of 3

    Begin in a top support on gymnastic rings. Straighten your elbows, turn the rings out past parallel, and depress your shoulders.

  2. The same man, now with elbows bent, shoulders lowered close to the two rings, bodyline still straight.

    Step 2 of 3

    Dip down until your shoulders nearly touch the rings, keeping a straight bodyline, posterior pelvic tilt, and depressed shoulders throughout.

  3. A man suspended above the floor on two gymnastic rings, arms straight, shoulders pulled down, rings turned outward.

    Step 3 of 3

    Begin in a top support on gymnastic rings. Straighten your elbows, turn the rings out past parallel, and depress your shoulders.

Safety Information

Keep a straight bodyline and a slight posterior pelvic tilt throughout the dip, and keep both shoulders depressed rather than shrugged. This is an advanced bodyweight skill: an athlete should already have steady straight-arm top-support strength on rings and ordinary parallel-bar dips before attempting it; do not attempt a ring dip without that established base strength, and ask a qualified coach before adding it to a program. Stop and return to the top support with control immediately if either ring becomes unstable, if a shoulder pinches, or if you cannot keep the shoulders depressed and the bodyline straight through the dip. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.