Ring Dip
Trains the Triceps.
- Equipment
- A suspension trainer
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Set a pair of rings at about hip height and press up to straight arms, turning the rings out at the top.
- Set your shoulders down away from your ears and let the body settle.
- Keep the torso upright and the elbows close to your sides.
- Bend the elbows to lower yourself under control, keeping the rings close to the body.
- Go down until the upper arms are roughly level, or as far as the shoulders allow.
- Press back up to straight arms and turn the rings out again at the top.
Common mistakes
- Attempting them before parallel-bar dips are comfortable. Rings move in every direction, and holding them still is a demand on top of the dip rather than part of it.
- Letting the rings drift out to the sides. Close to the body is what keeps the shoulder supported; rings travelling outward is the position getting away from you.
- Skipping the turn-out at the top. Rotating the rings so the thumbs point forward at lockout is what makes the top position stable, and it is the part that takes practice.
- Dropping off at the end of a set. Rings hang free and stepping down under control is part of the exercise.