Ring dip

A dip on rings; the moving rings make it harder and more demanding on shoulder control than a parallel bar dip, building the chest, triceps, front shoulders and stability.

How to do it

1. 01Start in a ring support hold: arms locked, rings against your hips, shoulders down away from your ears.
2. 02Lean slightly forward, bend your elbows and lower yourself slowly, keeping the rings close to your body and elbows pointing back.
3. 03Go down until your shoulders are about level with your elbows; stop higher if the front of your shoulder hurts.
4. 04Press back up to straight arms, keeping the rings close, and turn them out at the top.

Common mistakes

• Rings flaring out to the sides — keep them close to your ribs throughout.
• Going too deep or bouncing at the bottom — stop when your shoulders reach elbow level and turn around under control.
• Rushing while the rings still wobble — pause at the top until they settle; if you shake a lot, go back to ring support holds.

In the Ring dip progression

1. 1Ring support hold
2. 2Ring dip

Standard to move on: 3 sets × 8, two sessions in a row.