Ring Russian Dip
A challenging ring dip variation that builds serious upper body strength. Master this for impressive gains!
The Ring Russian Dip is a compound exercise that mainly works the triceps, chest and shoulders, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Russian Dip Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis)
Ring Russian Dip Variations and Alternatives
How to do the Ring Russian Dip
Begin by setting up a pair of gymnastic rings at a height that allows you to hang with bent knees without your feet touching the ground.
Grab the rings with a firm grip and hold your body up in a supported position, arms straight and shoulders down and back.
Lower your body by bending your elbows and leaning forward, letting your forearms contact the rings.
Continue to lower yourself until your shoulders nearly touch your hands, and your forearms slide along the rings to your elbows.
Push through your palms and squeeze your triceps to lift your body back to the starting position, extending your arms and returning to the vertical forearm position.
Maintain control throughout the exercise and avoid using momentum.
Make sure to warm up before performing this exercise and maintain strict form to reduce the risk of injury. As it is an advanced exercise, it is essential to build up strength with more basic dips before attempting the Ring Russian Dip.
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Ring Russian Dip FAQs
What muscles does the Ring Russian Dip work?
The Ring Russian Dip mainly works the triceps, chest and shoulders, with help from the core. The main muscles are the triceps brachii, pectoralis major and anterior deltoid.
What equipment do you need for the Ring Russian Dip?
Gymnastic rings.
Is the Ring Russian 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 Russian Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Russian Dip variations and alternatives?
Similar exercises include the Ring Decline Push-Up, Ring Archer Dip, Ring Russian Push-Up and Ring Triceps Extension.
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