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Ring Dips : Why You Must Do Them

Are you ever impressed by how jacked gymnasts are?

Its quite crazy how they can achieve great physiques just with the rings.

Today we will discuss one of the most basic and fundamental exercises performed on the rings.

We will discuss the muscles worked in rings dips.

In addition we will discuss the benefits and other variations to make this movements more or less challenging.

Muscles Worked In Ring Dips

The ring dip is a fundamental upper body movement which primarily works the triceps, front delts, pectorals and core.

Ring Dip Benefits

Portable Training

Ring dips don’t require parallel bars. They can be performed as long as you have gymnastic rings and a tree or beam to hang them on. This can be great if you are traveling and want to get a quick workout on the road.

Works stabilizers

Unlike a bar that is fixed, the rings move. Therefore ring dips work your stabilization much more than regular dips.

Higher Intensity

Ring Dips are just harder! Therefore you can get more intensity without have to add weights to make the workout challenging. This is great when you don’t have access to weights, or have some but not enough to get a proper stimulus with a bar dip.

How to Make Ring Dips Easier

Band - Assisted Ring dips

Get a band , grab a part of the band and a ring in each hand. Then stretch the band place your knee on the band. Perform ring dips using the band to assisted you via the knee.

How to Make Ring Dips More Challenging

Weighted Ring Dips

Either use a weight vest or dip belt to add weight. Then perform the dip the same way you would perform a bodyweight ring dip.

Another option is to use ankle weights.


Resistance Band Dips

You an also use a resistance band to make the dip more challenging by place the band over your upper back and grabbing the two ends with your hands.

The bands gives you a variable resistance also known as accomodating resistance where it gets harder as you finish the repetition.

Ring Dips with RTO

To make Ring dips more challenging,  end each repetition with a RTO or Ring turn out.

This mean at the top of each rep, keep your arms straight and turn your hands so that your elbows are facing back.

This makes the movement much more challenging and will also help translate to straight arm exercises like the back lever and planche.

Optimal Rings for Ring Dips

If you are interesteed in focussing primarily on dips we recommend the thicker 32mm rings.

We always recommend wooden rings since they offer the level of best comfort.

The Neo-rings which are the 2-in-1 gymnastic rings that have allow you to switch between the 28mm and 32mm seamlessly by turning the rings 180 degrees. We recommend this for anyone who plan to train both dips and pull ups where you can benefit from using both thicknesses.

How Often Should I train Ring Dips?

We recommend you should train dips with rings as often as you train with the bar. However we know many don't always have access to gymnastics rings and they can be a pain to set up.

Therefore, at a bare minimum we recommend using the rings 20% of the time during your dip training.

About the Author

Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.

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