Ring Dip
Expert Advice
Stabilize the rings before descending to ensure control and prevent unnecessary joint stress.
How-to-do Steps
- Grasp the rings and jump up to a support position with your arms fully extended.
- Stabilize your body, then lower yourself by bending your elbows until they are at a 90-degree angle.
- Press down on the rings to lift your body back to the starting position.
- Keep your movements controlled and avoid swinging.
- Repeat for the desired number of repetitions.
Track Ring Dip in FitAI
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Muscles Worked
Ring Dip primarily targets the Triceps, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps60%
Secondary
Shoulders20%
Chest20%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Dip work?
Ring Dip primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Dip?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Dip suitable for beginners?
Ring Dip is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
