Ring Dips

Description:

Ring Dip is an exercise that activates the upper body while also testing your core muscle system as well.  To maximize the benefit of this exercise, keep both rings pointed out and parallel to each other, and avoid resting arms on the straps.  As is the case with any ring-related exercise, the more you can engage your core, the more success you will have.  Developing solid ring dip strength is also important for those wishing to learn the muscle up, as the motion required for this exercise is identical to the last half of a muscle up.

 

Process:

  • begin in a support position on the rings
  • engage core and ensure that rings are pointed forward and parallel with the body
  • slowly bend the arms to descend body, ensuring that the elbows point backward during this phase
  • bend the elbows to at least 90 degrees, or lower until desired position, while making sure that arms stay off of the straps
  • extend elbows and push down on the rings to return to original support position

Skill Progression

Easier:

N/A

Current:

Ring Dips

Harder:

N/A