compound · Vertical Push
Ring Dip
Ring Dip is a compound vertical push movement for triceps, using no equipment. It also works chest, front delts and core. 3 sets of 5-10, 2 min rest.
- Primary muscle
- Triceps
- Equipment
- None — bodyweight
- Difficulty
- Expert
- Sets and reps
- 3 × 5-10
- Rest
- 120s
- Force
- push
How to do it
- 1Set up
Rings set at hip height, support hold with straight arms to start.
- 2The cue that matters
Rings want to wobble - turn them out at the top and keep the elbows in.
- 3Work it
3 sets of 5-10, resting about 2 minutes between them.
Muscles worked
Triceps does most of the work. Chest, front delts and core take the rest.