Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Focus Areas
Prerequisites
Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Prerequisites
Ring dips elevate the basic dip pattern by introducing instability that demands constant stabilisation throughout the movement. This variation develops not only the primary pushing muscles but also the smaller stabilisers crucial for shoulder health and advanced gymnastics movements. The rings' freedom of movement allows for natural positioning while creating a more challenging exercise than fixed bars.
Beyond Movement progresses students from bar dips to rings systematically, recognising the significant increase in difficulty. The unstable environment teaches body awareness and control while building the specific strength required for ring muscle-ups. We emphasize slow, controlled movement and proper ring turnout to maximize stability and joint safety.
Ring dip strength serves as a gateway to advanced ring work while building exceptional upper body development. The stabilisation demands create functional strength that transfers to all pressing movements, while the deep range of motion possible on rings enhances muscle development. For those pursuing muscle-ups, strong ring dips provide the essential top position strength.
Prerequisites
Master these skills first:
- 15+ parallel bar dips
- 30+ second ring support hold
- Good shoulder stability
- Understanding of ring positioning
- No shoulder injuries
Common Mistakes
Avoid these errors:
-
Rings too wide
Instead: Keep close to body
-
Lack of turnout
Instead: Rotate rings out at top
-
Partial range
Instead: Lower until shoulders below elbows
-
Unstable core
Instead: Maintain rigid body position
-
Rushed tempo
Instead: Control both phases
Related Skills
Foundation
Dips
Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.
Foundation
Ring Support Hold
Build stability on unstable rings. This fundamental position develops the strength and control for advanced ring work.
Foundation
Ring Push-Ups
Challenge your push-ups with ring instability. Build superior chest and shoulder stability while increasing difficulty.
Progression
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Progression
Bulgarian Ring Dips
Coming Soon
Progression
Ring Dips to L-Sit
Coming Soon