Ring Dips

How to do the Ring Dips

1. Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
4. Repeat for the desired number of repetitions.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Easier than the Ring Dips

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Ring Dips

Bench Press with Chains expert · Barbell

Superset the Ring Dips with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Drag Curl biceps High Cable Curls biceps Dumbbell Prone Incline Curl biceps

Common questions

What muscles does the Ring Dips work?

The Ring Dips primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Ring Dips?

The Right Equipment. Without the right equipment, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Ring Dips suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Ring Dips go in a workout?

Early — the Ring Dips is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Reverse Plate Curls and Drag Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell