Ring Archer Dip
Ring Archer Dip: Challenge your strength and stability! A ring dip variation for serious gains.
The Ring Archer Dip is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: gymnastic rings.
Required Equipment
Ring Archer Dip Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Ring Archer Dip Variations and Alternatives
How to do the Ring Archer Dip
Secure gymnastic rings at a height that when you hold on to them, your feet do not touch the ground.
Grasp the rings and hold them at arm's length to each side, stabilizing yourself above the rings with arms straight.
Lean to one side and slowly lower your body, bending one arm while keeping the other arm straight out to the side, similar to an "archer" pulling a bowstring. Your bent arm does the dipping motion while the straight arm acts as a stabilizer.
Lower yourself until your bent elbow is at approximately a 90-degree angle. The straight arm should be fully extended out to the side.
Push back up through the bent arm to raise your body back to the starting position.
Repeat the movement, alternating the bending arm with each repetition to ensure both sides are worked evenly.
Practice maintaining control and balance throughout the movement. Engage your core to keep your body as straight as possible during the exercise.
Note: Because of the advanced nature of this exercise, ensure you have a sufficient strength base and experience with regular ring dips before attempting ring archer dips. It is also beneficial to have a spotter or use assistance such as a resistance band when learning this exercise.
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Ring Archer Dip FAQs
What muscles does the Ring Archer Dip work?
The Ring Archer Dip mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Archer Dip?
Gymnastic rings.
Is the Ring Archer Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Archer Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Archer Dip variations and alternatives?
Similar exercises include the Ring Archer Pull-Up, Ring Archer Push-Up, Ring Decline Push-Up and Ring Elevated Deficit Pike Push-Up.
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