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Ring Dips
Intermediate

Ring Dips

Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.

1-2 months (after bar dips)

Focus Areas

Gymnastics Strength Chest Arms Shoulders

Prerequisites

15+ parallel bar dips
30+ second ring support hold
Good shoulder stability
Understanding of ring positioning

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

Ready to Master Ring Dips?

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