Ring Strict Gymnastic Dip
The Ring Strict Gymnastic Dip is a compound exercise that mainly works the triceps and chest, with help from the shoulders. You'll need: gymnastic rings.
Required Equipment
Ring Strict Gymnastic Dip Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid)
How to do the Ring Strict Gymnastic Dip
Grab the rings and jump or press up into a support position with your arms fully locked and shoulders depressed.
Engage your core and keep your legs slightly behind you for balance on the unstable rings.
Inhale and lower your body in a controlled manner by bending your elbows, allowing the rings to drift slightly outward.
Descend until your shoulders drop below your elbows or until you feel a comfortable stretch in your chest.
Exhale and press forcefully through your palms back up to the starting position, keeping the rings close to your body.
Ring Strict Gymnastic Dip FAQs
What muscles does the Ring Strict Gymnastic Dip work?
The Ring Strict Gymnastic Dip mainly works the triceps and chest, with help from the shoulders. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Ring Strict Gymnastic Dip?
Gymnastic rings.
Is the Ring Strict Gymnastic 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 Strict Gymnastic Dip go on?
It belongs on push day in a push/pull/legs routine.
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