Ripped Triceps with the Ring Dip


A Part of Fierce Play's Hanging Gymnastics Series

The ring dip is a great upper-body strengthening exercise that works multiple muscle groups and requires great core strength. To perform the ring dip, the athlete starts by keeping the torso upright with arms locked out as he/she holds onto a set of rings. The torso should be above the rings as he/she lowers and raises the body by bending at the elbows and allowing the body to drop down until his/her biceps touch the rings. Once at the bottom of the movement, the athlete pushes up until arms are once again locked out and the torso is fully upright above the rings. Considered a compound movement, the ring dip effectively works the shoulders, triceps, chest, and core muscles as the athlete lowers and raises himself / herself. The movement requires great core stability and athletes should feel the shoulders, triceps, and core muscles activated as they complete the ring dip.

Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.



  1. Set Up Rings at Proper Height: Depending on whether you use a band or not to complete the ring dip, you will want to set the rings up anywhere between hip and chest height. If you use a band beneath your legs as means of providing additional support for completing the movement, it is usually best to have rings between hip and chest height. If you are doing ring dips without any support, it is recommended that the rings are positioned closer to chest height so that your feet do not touch the ground while completing the movement.
  2. Biceps to Rings: To gain maximum benefit from the ring dip, you want to drop your body until your biceps touch the rings before you push upwards and lock out your arms at the top. The movement is not considered to standard unless you touch biceps to rings at the bottom and also achieve full lock-out of arms at the top.
  3. Hips Travel Up and Down: Once you hop up onto the rings with arms locked out, focus on bending at the elbows and lowering your entire torso down and back up again. You should visibly see your hips travel up and down. If this is not happening, it may mean that you’re simply leaning forward as you bend your elbows, in order to touch your biceps to the rings. Without the full range of motion with your body weight traveling up and down, you will not receive the strength benefits from the movement.
  4. Kip for Momentum: You can use a kip while doing ring dips as a way to more quickly and efficiently complete a series of ring dips. To create a kip, quickly raise your knees toward your chest at the bottom of the ring dip and start to press up.

QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency.


Fierce Play’s Hanging Gymnastics Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.