Which muscles does the ring dip work?

The ring dip mainly works your chest and triceps. It also involves your front delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the ring dip in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Ring Dip: how to do it and muscles worked

The ring dip mainly works your chest and triceps, with help from your front delts. You need a suspension trainer (TRX).

Muscles worked

Main

Helping

Front delts

How to do the ring dip

1
Set the rings at about hip height, then jump up and support yourself with straight arms and your palms facing inward. Turn the rings slightly out and keep your core tight.
2
Bend your elbows to lower your body until your upper arms are about parallel with the floor. Then push down through the rings to straighten your arms.
3
Lower for 2 to 3 seconds, keeping your elbows close to your sides, and push up smoothly.

Form tip: Keep the rings steady and close to your body. If they wobble, lower the range or use a box under your feet for support, and avoid dropping too deep for your shoulders.

Common questions

Which muscles does the ring dip work?: The ring dip mainly works your chest and triceps. It also involves your front delts.
What equipment do I need for the ring dip?: You need a suspension trainer (TRX).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the ring dip in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.