Ring Dip

A pressing movement on gymnastics rings where the body is supported above the rings and lowered until the shoulders drop below the elbows, then pressed back to lockout. The instability of the rings adds a significant stabilization challenge.

Standard: From a support position with arms locked out, the rep counts when the shoulders descend below the level of the elbows and then return to a fully locked-out support.

How to do the Ring Dip

1. Set up in a support position on the rings with arms straight and rings turned slightly out.
2. Brace the core and keep the rings pulled in close to the body.
3. Bend the elbows and lower the torso under control, keeping the rings near the ribs.
4. Descend until the shoulders drop clearly below the elbows.
5. Press back up powerfully, driving the rings toward the hips.
6. Finish at full lockout with arms straight and rings turned out for stability.

Common faults

• Not lowering far enough for the shoulders to pass below the elbows.
• Failing to reach full arm lockout at the top.
• The rings drifting away from the body, which kills leverage and stability.
• Excessive forward torso lean or flaring elbows out wide.

Scaling & progressions

• Box or bench dips with feet on the floor to reduce load.
• Banded ring dips with a band across the rings for assistance.
• Stationary bar or matador dips before progressing to unstable rings.
• Ring support holds and slow negatives to build stability and strength.