Ring Dips
Complete guide to Ring Dips. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires other. Step-by-step instructions and expert tips.
How to Perform Ring Dips
Grab a set of gymnastic rings and adjust them to an appropriate height.
Grab one ring in each hand and lift yourself up with your arms straight.
Lean your torso slightly forward and cross your feet behind you.
Engage your abs and take a breath.
Lower yourself by bending your elbows until your upper arms are roughly parallel with the floor.
Push through the rings to press yourself back up, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |