Ring Dip

PushTRX

Dip performed on suspended rings (or TRX in a rings-like configuration), where the instability demands significantly more shoulder stabilization than a fixed parallel bar dip. A gymnastics-strength staple.

Demo: Calisthenics tutorial

Sets

3

Reps

5-10

Rest

2 min

Contraindications

Shoulder instability — master parallel bar dips first before progressing to rings.

Setup

Suspend rings at roughly hip height. Support with arms extended, elbow pits facing forward, shoulders down and back.

Execution

  1. 1Lower under control, allowing the rings to turn out slightly (RTO) if trained for it
  2. 2Keep the torso stable, resisting excessive swing
  3. 3Press back up to full lockout, turning the rings back in if using RTO
  4. 4Maintain the support hold briefly at the top before the next rep

Key cues

  • Fight the instability, don't let the rings drift
  • Full body tension — no snaking through the torso
  • Elbow pits face forward at lockout
  • Support hold at the top, don't rush into the next rep

Common faults

  • Losing shoulder stability, hunching forward
  • Snaking (excessive body undulation) instead of maintaining a rigid line
  • Skipping the support hold at the top
  • Progressing to weight before mastering strict bodyweight ring dips

Tweaks

  • Turn the rings out (RTO) at the top for advanced shoulder work
  • Add a straight-bar-to-ring dip progression
  • Use a resistance band for assistance if full ROM isn't available

Regressions

Parallel Bar Dip

Progressions

Weighted Dip

Muscles

Primary: Triceps Brachii, Pectoralis Major, Anterior Deltoid

Secondary: Rotator Cuff, Core

Notes

Requires rings or a TRX rigged as rings — TRX substitution noted per equipment rules.

Sources

Attribution: Gymnastics strength canon