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Ring Chest Dip

Equipment: Rings

Ring Chest Dip
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

The ring chest dip is an advanced bodyweight exercise that targets the chest, triceps, and shoulders. Here’s how to do it:

  1. Adjust the rings to a height where you can comfortably reach and grab them.
  2. Grip the rings and lift yourself into the starting position with your arms straight and your body upright.
  3. Lean forward slightly to emphasize the chest muscles.
  4. Lower your body by bending your elbows, allowing them to flare out slightly as you descend.
  5. Continue lowering until your upper arms are parallel to the floor or a bit lower.
  6. Press through your palms to extend your arms and return to the starting position.
  7. Repeat for the desired number of repetitions.

Introduction

The "Ring Chest Dip" is a bodyweight upper-body exercise that primarily targets the chest muscles, triceps, and shoulders. It provides a challenging workout to build strength and definition in these areas. This exercise effectively improves pushing power and can help achieve well-defined pecs, strong triceps, and a solid upper body for fitness goals centered around functional strength and physique development.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii)
  • Secondary: Shoulders (Deltoids)

How to Do It (Step-by-Step)

  1. Start by facing away from a sturdy bench or parallel bars, with your hands shoulder-width apart gripping the edge of the bench or bars.
  2. Lower your chest towards the floor while keeping your body straight and bending only at the elbows, then push back up to the starting position.
  3. Maintain a tight core and avoid flaring out your ribcage, ensure your wrists align with your elbows, and lower yourself until your chest is just above the bench or bars.

Tip: Keep your shoulders down and away from your ears to prevent injury and maximize muscle engagement.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For optimal progression in your workout routines, consider using Auto Progression.

Efficiently manage your workouts and rest periods with the built-in Rest Timer.

Form Tips

  • Maintain a straight body alignment and avoid leaning forward or backward. Keep your core engaged throughout the exercise.
  • Lower your chest towards the floor by bending your elbows, ensuring they are close to your body. Avoid letting them flare outwards.
  • Press back up to the starting position using your triceps and keep a slight bend in your elbows at the top of the movement to prevent hyperextension and potential injury.

When to Use It

  • Building upper body strength for calisthenics and gymnastics
  • Targeting the chest muscles in a push-up variation without straining the wrists
  • Improving muscle definition and toning in upper body workouts

Boost your workout performance with Workout History

ring chest dip - Frequently Asked Questions
Common questions about ring chest dips to optimize your training.

Ring chest dips primarily target the chest (pectoral) muscles, triceps, and shoulders.

Aim for 3-4 sets of 8-12 reps per set to effectively work the chest muscles.

Keep your body straight, lower your chest between the rings, and push up explosively while keeping elbows close to the body.

If you have shoulder pain or injuries, consult a professional before attempting ring chest dips. Adjust the exercise or seek alternatives as necessary.

Start with bodyweight dips and progress to assisted ring dips using resistance bands. Once comfortable, try regular ring chest dips.

More rings exercises More chest exercises