Chest · Olympic Rings
Ring Dip
How to do the ring dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Grip the dip bars with arms straight and support your body above the bars. Lower yourself by bending your elbows until your upper arms are parallel to the floor. Press through the bars to return to the starting position.
- 1Feel your triceps, chest, and shoulders as you lower and press up on the rings
- 2Keep your elbows close to your body and maintain ring stability using your core
- 3Lean slightly forward to emphasize your chest engagement
Common mistakes
- Avoid flaring your elbows or letting your shoulders shrug
- Don't let the rings drift apart; keep them close
- Avoid collapsing through your core; keep a hollow body position
Muscles worked
The ring dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Ring Dip strength standards
See how your ring dip ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM52.5 lb
Golde1RM125 lb
Platinume1RM200 lb
Diamonde1RM240 lb
Champione1RM275 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the ring dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.