4 Benefits of Ring Dips

Our Ring Dip Guide is a helpful resource to help improve upper body muscle mass, strength, and shoulder integrity in the ring dip, specifically: proper progressions, benefits, and exercise demos needed to properly perform the movement. While the benefits of the ring dip (as well as the bar dip) are briefly discussed in previous articles, we chose to go in more depth on how this exercise can be used to promote serious muscle growth, joint stability, and increase strength and movement throughout a wide array of ranges of motion.

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🤜Struggle with ring dips? 🤛 Your not alone… The ring dip is a common crux. Obviously, to improve the ring dip…. You should do more ring dips right? ❔Why don't you try these movements ❔ ⭕️HONEST PUSH-UPS Assuming you can do appropriately 10 strong unbroken Push-ups on your toes… ALL the way down, add a longer range of motion. Rings are perfect for the stability factor. Now you are not limited by the floor, this will add another 6 inches of travel. ➖Note, don't sag, keep your butt squeezed and stay super rigid throughout. ⭕️RING SUPPORT HOLDS. To have a strong ring dip, you must be stable on the rings. Ring support holds are not just for newbies to learn how to get up… But a perfect tool for more time under tension for advanced/intermediate athletes. Try this on, Tabata (20 seconds on, 10 seconds off x 8 rounds) ring support hold in a as perfect position as possible. ➖Note, press down into the rings keeping your shoulders active. Elbow pits face forward. Try cork screwing into the rings, forcing your palms to be more forward than backwards. Point your toes and keep your quads tight. ⭕️SLOW LOWERS Maybe not in a workout scenario but after or beforehand… The slow lower is highly underutilized. Aim to accumulated 10 reps… As slowly as possible. ➖Note, set the rings high enough so you can keep your knees straight thoughtout. Have a box set up beside you to get back to the top or jump up. Aim to keep your torso upright and avoid folding at the hips. Good luck 👌 #crossfit #crossfitdux #gymnastics #fitness #mainsite #ringdips #duxtips

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The Benefits of Ring Dips

Below are four reasons why adding ring dips can benefit your health and performance. Note that many of the benefits can easily become consequences when the ring dip is done in a highly ballistic, uncontrolled manner, which is why the development of the dip strength and movement should be mastered on the bar first, then slowly introduced and practice on rings at slow and controlled speeds.

Muscle Hypertrophy

Ring dips take parallel or straight bar dips to the next level. While I do feel bar dips are great for going heavier with loads and really fatiguing the chest and triceps with greater volume, ring dips do a great job of increasing the muscular contractions and time under tension. Through increasing those variables, muscle damage is sustained and can promote muscle growth and size, especially when paired with more stable dip variations, such as bar dips.

Joint Health

Increasing the ability to apply force throughout a fuller range of motion will almost always result in greater injury resilience, connective tissue health, and control at end ranges. Lack of control, coordination, and force output via muscular contractions (rather than relying on tissues and ligaments) often results in injury to joints and tissues that ultimately result in longer recovery times (weeks instead of days). Ring dips can be used (only when done properly) to bulletproof the shoulder, elbow, and wrist joints for most individuals (with the exception of those with pre-existing joint issues).

Body and Core Control

The ability to control one’s body in space and promote force is at the basis of functional movement and athletics. Ring dips are no easy feat, as they require strength, coordination, mobility, and a strong mind muscle connection to properly perform repetitions in a slow and controlled manner. Ring dips (strict) can also teach individuals to contract the core, legs, back, and total body as the rings place a lifter in a very challenging position, one that can quickly become unstable and unsafe if someone tries to rush or cheat the reps.

Sport Skill Enhancement

Two sports that come to mind immediately are CrossFit and gymnastics, since both require athletes to perform various movements and hold positions on the rings. The dip is a strengthening exercise, however can and should also be used to properly progress lifters into a supported ring position, muscle up, or any other variation on the rings. Without fully mastering the holding dipping, and transitioning movements on the ring dip, athletes are very susceptible to side-lining injury and decreased performance.


In addition, many other sport athletes may benefit from such controlled yet unstable training exercise to help increase proprioception, muscular coordination, and joint/connective tissue strength to bulletproof vulnerable joints.

What You Need to Know About Dips!

Take a look at our most recent articles on dip training, rings, and more!

Featured Image: @crossfitdux on Instagram