Ring Dips
Dips on rings demand maximal stabilisation and chest engagement. It works mainly the triceps and chest, with help from the front deltoid.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Ring Dips
- Set the rings about shoulder width, jump up to straight arms and turn the rings slightly outward so the palms face forward.
- Lower yourself with control until the shoulders are level with the elbows, keeping the rings close to the body.
- Press back up to straight arms and turn the rings out again at the top.
- The rings move, so the shoulders work hard to stabilise; get solid on bar dips first and add reps before weight.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Triceps | Triceps brachii |
| Primary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Heaviest triceps work you can do with bodyweight
- Chest and front delts assist
- Honest strength — you move yourself
Rep standards for Ring Dips
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Ring Dips by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Ring Dips work?
It works mainly the triceps and chest, with help from the front deltoid.
How do you do Ring Dips?
Set the rings about shoulder width, jump up to straight arms and turn the rings slightly outward so the palms face forward. Lower yourself with control until the shoulders are level with the elbows, keeping the rings close to the body. Press back up to straight arms and turn the rings out again at the top. The rings move, so the shoulders work hard to stabilise; get solid on bar dips first and add reps before weight.
How many reps of Ring Dips is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.