TETSURing Dips
The Ring Dips are bodyweight exercises for the upper arms that primarily target the triceps, with the chest and shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Ring Dips
- Start by hanging from the rings with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Ring Dips work?
The Ring Dips primarily target the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Ring Dips?
None. The Ring Dips use your body weight only, so you can do it anywhere.
How many sets and reps of the Ring Dips should I do?
3 to 4 sets of 10 to 15 controlled reps of the Ring Dips suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
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