Ring Dip

Chest Tier A for Chest Bodyweight Compound Push

Try it now

3sets

8-12reps

90srest

~6.1kcal/min

TricepsC Shoulders Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inChest

Lower chest and back of the arms — lean forward for more chest, stay upright for more triceps.

Key cue (the coach says it during the set)“Shoulders down, lower until the elbows reach 90.”

Tempo · Down 2 s · up 1 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in ShouldersGoing too deep with the shoulders rolling forward. Stop at a 90° elbow bend and keep the chest open.
Feel it in Neck / upper trapsShrugging toward the ears. Push the shoulders down before every rep.
Feel it in ElbowsElbows flaring and snapping into lockout. Keep them close to the body and finish smoothly.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Keep the rings close to your body and turn them out slightly at the top to control the wobble.
Only go as deep as your shoulders comfortably allow.
Keep your shoulders pulled down, away from your ears, throughout.