Ring dip

A compound exercise for the chest and triceps, with help from the front delts. Equipment: gymnastic rings.

Orbit

Drag to rotate

WorksChestTricepsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Support yourself on the rings with straight arms, rings turned out.
Lower until the shoulders are just below the elbows
Press up and turn the rings out at the top

Muscles worked

Ring dip: 3D figure mid-rep with the chest and triceps highlighted

Chest · main
Triceps · main
Front delts

Equipment

Gymnastic rings

Alternatives

Exercises that train the same main muscles. See all ring dip alternatives.

DipDip bars
Ring support holdGymnastic rings
Slow dip loweringDip bars
Straight-bar dipPull-up bar
Band-assisted dipResistance bands and Dip bars
Barbell floor pressBarbell and Squat rack

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

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