Ring Dips

What it is

This challenging compound exercise involves supporting your body weight on two gymnastic rings and lowering yourself down. It primarily builds strength in your triceps, with significant engagement from your chest and shoulders. Mastering this push movement will enhance your upper body pushing power and stability.

Technique tips

• Start with straight arms and stable, locked elbows.
• Lower your body slowly until your upper arms pass 90 degrees.
• Control your descent, avoiding any swinging or momentum.
• Push powerfully through the rings to extend your arms fully.
• Keep your chest proud and shoulders pulled back throughout.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.