Ring Dips (Chest Lean).

How to do it.

1. Step 01

   Set rings at a height you can mount safely

2. Step 02

   Support body with a slight forward torso lean

3. Step 03

   Lower until shoulders drop below elbows

4. Step 04

   Keep rings close to body without flaring out

5. Step 05

   Press up maintaining the forward lean

6. Step 06

   Stabilize at top before next rep

Pro cues.

• Use band assistance if needed

• Keep shoulders packed to protect joints

• Control the bottom position—no bouncing

Questions, answered.

What is the Ring Dips (Chest Lean)?

Unstable dip emphasizing chest by leaning forward.

What muscles does the Ring Dips (Chest Lean) work?

The Ring Dips (Chest Lean) primarily works your lower pectorals, triceps and anterior deltoids. It also recruits your shoulders, core and serratus anterior as secondary movers.

What equipment do I need for the Ring Dips (Chest Lean)?

You need gymnastic rings to perform the Ring Dips (Chest Lean).

How many sets and reps should I do for the Ring Dips (Chest Lean)?

A typical prescription for the Ring Dips (Chest Lean) is 4–5 sets of 4–8 reps. Rest about 90–150 seconds between sets.

Is the Ring Dips (Chest Lean) good for beginners?

The Ring Dips (Chest Lean) is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.