Dips with rings is an exercise aimed at gaining muscle tone in the pectorals, triceps and anterior deltoids. The rings also provide a destabilizing aspect which allows to further develop the stabilizing muscles of the shoulders and trunk. It is often used in cross-fit style exercises. It is an exercise from gymnastics.

Body Parts

  • Triceps
  • Pectoralis Major
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis
  • Pec. Sternal Portion


  • Position the rings shoulder-width apart.
  • Begin the movement with fully extended arms.


  • Lower your chest and pull your elbows backwards.
  • Your chest must be lower than your elbows.
  • Finish the movement by fully extending your elbows.


Bend your knees slightly. Keep your abs contracted. Look forwards. Keep your hands close to your body all throughout the movement.