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Triceps

Ring Dips

Ring Dips (Start)Ring Dips (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePush

A dip performed on gymnastic rings, which builds the triceps, chest and shoulders while demanding extra stability.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set the rings at a height where you can hang with straight arms and feet off the floor.
  2. 2Jump up to support yourself on the rings with straight arms and the rings turned slightly out.
  3. 3Brace your core and keep your legs together.

How to perform

  1. 1Lower yourself by bending your elbows, keeping them close to your body.
  2. 2Descend until your upper arms are about parallel to the floor.
  3. 3Press up until your arms are straight and the rings are steady.
  4. 4Repeat with control.

Alternatives

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Stretches for Triceps

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