Ring Dips

Muscles worked by the Ring Dips

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

Gymnastic Rings

Also called: gymnastic rings, still rings, wood rings, olympic rings.

How to do the Ring Dips

1. Support yourself on the rings with arms locked out.
2. Lower your body by bending the elbows until upper arms are parallel to the ground.
3. Press back up to the starting position.
4. Repeat.

Form tips

• Keep the rings close to your body.
• Turn the rings out at the top for additional chest activation.

At a glance

Ring Dips in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ring-dips",
  "name_en": "Ring Dips",
  "name_de": "Ring Dips",
  "name_es": "Fondos en Anillas",
  "description_en": "A challenging bodyweight dip performed on gymnastic rings, demanding greater stabilization than bar dips.",
  "description_de": "Ein anspruchsvolles Körpergewichts-Dip an Turnringen, der mehr Stabilisation erfordert als Dips an der Stange.",
  "description_es": "Un fondo con el peso corporal desafiante realizado en anillas de gimnasia, que exige mayor estabilización que los fondos en barra.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "equipment": "rings",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Support yourself on the rings with arms locked out.",
    "Lower your body by bending the elbows until upper arms are parallel to the ground.",
    "Press back up to the starting position.",
    "Repeat."
  ],
  "instructions_de": [
    "Stütze dich auf den Ringen mit gestreckten Armen.",
    "Senke deinen Körper durch Beugen der Ellbogen, bis die Oberarme parallel zum Boden sind.",
    "Drücke dich zurück in die Ausgangsposition.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Apóyate en las anillas con los brazos bloqueados.",
    "Baja el cuerpo flexionando los codos hasta que los brazos queden paralelos al suelo.",
    "Empuja hacia arriba hasta la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep the rings close to your body.",
    "Turn the rings out at the top for additional chest activation."
  ],
  "tips_de": [
    "Halte die Ringe nah am Körper.",
    "Drehe die Ringe oben nach außen für zusätzliche Brustaktivierung."
  ],
  "tips_es": [
    "Mantén las anillas cerca del cuerpo.",
    "Gira las anillas hacia afuera en la parte superior para mayor activación del pecho."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ring-dips-start.webp",
      "peak": "images/flat/ring-dips-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ring-dips");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.