Ring Dips

Ring dips are like doing a powerful push-up while balancing on two wiggly honey jars. Lower yourself with control, keep your shoulders packed, and press back up strong. Your chest, triceps, and shoulders will get a mighty bear hug of strength, and your core will work hard to keep you from wobbling!

Instructions

1. Set rings to a height where you can support yourself with arms straight without your feet touching the floor.
2. Jump or step into a stable support position: arms locked, rings close to your sides, shoulders down and back, core tight.
3. Turn rings slightly out if comfortable and keep wrists neutral.
4. Inhale and lower under control by bending the elbows, keeping rings close and forearms mostly vertical.
5. Descend until your shoulders are slightly below your elbows or to a pain-free depth with good control.
6. Exhale and press back up to full lockout, keeping the rings steady and close to your body.
7. Pause briefly at the top to re-stabilize before the next rep.

Benefits

• Builds pressing strength in the chest, triceps, and shoulders
• Greatly improves shoulder stability and scapular control
• Challenges core bracing and full-body tension
• Develops ring support strength transferable to other ring skills

Key Points

• Keep shoulders depressed and scapulae controlled; avoid shrugging.
• Maintain a slight hollow body: ribs down, glutes and abs engaged.
• Keep rings close to your torso to reduce shoulder stress.
• Use a controlled tempo; prioritize stability over depth.
• Stop if you feel sharp shoulder pain or anterior shoulder pinching.

Common Mistakes

• Letting shoulders shrug up toward the ears
• Rings drifting wide, increasing shoulder strain
• Bouncing out of the bottom or using excessive momentum
• Overarching the lower back and flaring the ribs
• Failing to lock out and stabilize at the top
• Descending too deep without sufficient mobility/control