Ring Triceps Dips Progressions

Progressions

1. 01

   Ring Triceps Dips Bend Legs

   • Hold rings at your sides with arms fully locked out, palms facing in

   • Stay upright throughout the movement, avoid leaning forward so the triceps do the work

   • Lift feet off the ground and bend your knees to shorten the lever arm and reduce load

   • Lower slowly by bending your elbows, keeping them close to your body and pointing backward

   • Descend until upper arms are roughly parallel to the floor, don't go deeper

   • Push back up to full lockout, turning the rings out slightly at the top for maximum tricep contraction

   • Keep shoulders actively pulled down away from the ears throughout

   • Control the descent on the rings, the instability demands a slower pace than bars

2. 02

   Ring Triceps Dips

   • Hold rings at your sides with arms fully locked out, palms facing in

   • Stay upright throughout the movement, avoid leaning forward so the triceps do the work

   • Keep legs straight and together, this longer lever requires more control than bent legs

   • Lower slowly by bending your elbows, keeping them close to your body and pointing backward

   • Descend until upper arms are roughly parallel to the floor, don't go deeper

   • Push back up to full lockout, turning the rings out slightly at the top for maximum tricep contraction

   • Keep shoulders actively pulled down away from the ears throughout

   • Straight legs demand greater stability on the rings, slow down if the rings are shaking

Common mistakes

• Elbows flaring out to the sides
• Shoulders shrugging up toward the ears
• Leaning too far forward during the dip
• Dropping too fast into the bottom position
• Not fully extending the arms at the top