Ring Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Rings
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Set the rings at about hip height and press up to a support, arms locked and rings turned out at your sides.
- Keep the rings pressed into your sides and lower until the shoulders drop below the elbows.
- Press back up and turn the rings out again at the top.
FORM TIPS
- For the Bulgarian version, let the rings travel out to the sides at the bottom so the arms end up wide, and pull them back together to press.
- The rings will shake and drift. Build a solid ring support hold before dipping on them, and expect far fewer reps than on parallel bars.
TARGET MUSCLES
Primary
- Triceps
- Chest
Secondary
- Shoulders
In the app
This guide covers these exercises in the Ægir Iron library:
- Ring Dip
- Bulgarian Ring Dip
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.