Resistance Band Ring Dips

Resistance band ring dips are a regression exercise designed to help athletes develop the necessary strength, control, and coordination for strict ring dips. By looping a resistance band through the rings and stepping into it with the knees, this variation reduces the amount of body weight being lifted, making it easier to perform the full range of motion while maintaining proper technique. The assistance provided by the band allows athletes to focus on form and stability, helping them gradually build the strength required for unassisted dips.

Before attempting resistance band ring dips, it’s helpful to have a ring support hold of at least 10-15 seconds and some experience with parallel bar dips. If strict ring dips feel too challenging, this variation provides the perfect stepping stone by easing the load while still engaging the chest, shoulders, triceps, and core.

For this exercise, you’ll need a set of gymnastic rings and a resistance band looped through both rings. The band should be strong enough to provide adequate assistance but not so tight that it eliminates the challenge. Chalk can improve grip, and adjusting the height of the rings can allow for easier or harder variations.

How to Perform Resistance Band Ring Dips

1. Setup the Resistance Band: Loop a resistance band through both rings, creating a horizontal support. Step one knee into the band, keeping the other foot on the ground for balance before getting into position.

2. Top Support Position: Grip the rings with a neutral grip (palms facing inward), jump or press into a support hold, and lock your elbows. Keep the rings close to your body, and engage your shoulders by pushing them down and back.

3. Engage Your Core: Maintain a hollow body position by bracing your abs and glutes. Let the resistance band provide assistance, but keep control over your movement.

4. Lower Into the Dip: Bend your elbows and lower yourself slowly and under control, keeping your elbows tucked close to your sides.

5. Reach Full Depth: Descend until your shoulders are slightly below your elbows, ensuring a full range of motion while maintaining stability.

6. Press Back Up: Drive through your palms, extend your elbows, and push yourself back up to the top position. Rotate the rings slightly outward at the top for better shoulder engagement.

7. Repeat for Repetitions: Complete the desired number of reps while maintaining control and good form throughout the set.

Benefits of Resistance Band Ring Dips

• Provides Assistance for Full Range of Motion: Allows athletes to train the complete movement pattern without excessive strain.

• Improves Ring Stability & Coordination: The instability of the rings forces deeper engagement of stabilizing muscles.

• Helps Build Strength for Unassisted Ring Dips: Over time, reducing band assistance leads to greater pressing strength.

• Reduces Shoulder & Joint Strain: Allows gradual adaptation to dips, making them safer for beginners.

• Teaches Proper Technique & Control: Enables a slow, controlled descent and press, reinforcing good form.

• Scalable for Different Strength Levels: Different band tensions allow for progressive overload.

Common Mistakes to Avoid

• Using Too Much Band Assistance: Choose a band that provides support without making the exercise effortless.

• Letting the Rings Drift Apart: Keep the rings close to your body to maintain stability.

• Flaring Elbows Outward: Keep your elbows tucked to reduce shoulder strain and improve pressing power.

• Dropping Too Quickly: Lower yourself slowly and with control to build eccentric strength.

• Arching the Lower Back: Keep your core engaged in a hollow body position to prevent instability.

• Neglecting Proper Shoulder Engagement: Actively push your shoulders down throughout the movement to prevent poor posture.

Gym Equivalent Exercises

• Assisted Machine Dips – Provides stable support for building dip strength.

• Parallel Bar Dips with Resistance Band – A less unstable option before progressing to rings.

• Negative Ring Dips – Focuses on the eccentric phase to develop control and strength.

• Close-Grip Push-Ups on Rings – Engages similar muscles while introducing some instability.

• Bench Dips with Feet Elevated – A beginner-friendly option that mimics part of the dip mechanics.

The primary muscles engaged in resistance band ring dips include:

•Triceps brachii – Drives elbow extension in the pressing phase.

•Pectoralis major – Primary muscle involved in pressing the body back up.

•Deltoids (anterior and lateral heads) – Assists in controlling movement and stability.

The secondary muscles involved include:

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Maintains stability throughout the movement.

•Forearms and grip muscles – Work to keep the rings steady.

• Scapular stabilizers (serratus anterior, lower traps, rhomboids) – Ensures proper shoulder positioning.

Resistance band ring dips offer an effective way to scale ring dips to an appropriate difficulty level. By adjusting band strength and modifying tempo, athletes can gradually build the required pressing strength and stability needed for strict ring dips. Over time, reducing reliance on the band will help transition into full unassisted dips, making this an essential progression tool in calisthenics and gymnastics training.