Ring Dip
10 reps
Lower yourself until your elbows hit 90 degrees, then press back up while steadying the rings.
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TRICEPS
Ring Dip
The ring dip is a harder take on the standard dip, done on gymnastic rings that swing and rotate freely. The instability forces you to control your body far more than a fixed bar, which builds triceps strength alongside serious body control and stability.
How to do it
- 1
Grip the rings with the straps on the outside of your arms and support yourself with arms extended.
- 2
Hold your body above the ground and brace your core to keep a neutral spine.
- 3
Tilt slightly forward with shoulders rolled back and begin bending your elbows to descend.
- 4
Keep your elbows close to your body as you lower to about 90 degrees.
- 5
Press through the triceps to extend your arms back to the top, controlling the rings throughout.