Ring Dips

A intermediate strength exercise for the triceps, done with a other equipment.

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Push

How to do the Ring Dips

Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
Repeat for the desired number of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ring Dips

Questions

What muscles does the Ring Dips work?

Mainly the triceps, with the chest and shoulders helping.

Is the Ring Dips good for beginners?

It's rated intermediate. Beginners can build up to it with Parallel Bar Dip first.

What can I do instead of the Ring Dips?

Good alternatives that train the triceps: Weighted Bench Dip, Parallel Bar Dip, Close-Grip Push-Up off of a Dumbbell or Decline Close-Grip Bench To Skull Crusher.

How many sets and reps of the Ring Dips should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).