Ring Dips Strength Standards for Men and Women
Discover how your Ring Dips performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Ring Dips Strength Level
Calculate Your Ring Dips Strength
Ring Dips Rep Standards
Compare your Ring Dips performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 5 |
| Intermediate | 13 |
| Advanced | 24 |
| Elite | 36 |
Ring Dips Standards by Bodyweight
Find the Ring Dips strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 7 | 16 | 27 | 39 |
| 120 lbs | < 1 | 8 | 16 | 27 | 38 |
| 130 lbs | < 1 | 8 | 16 | 26 | 37 |
| 140 lbs | < 1 | 8 | 16 | 26 | 37 |
| 150 lbs | < 1 | 8 | 16 | 26 | 36 |
| 160 lbs | < 1 | 8 | 16 | 25 | 35 |
| 170 lbs | < 1 | 8 | 15 | 24 | 34 |
| 180 lbs | < 1 | 8 | 15 | 24 | 33 |
| 190 lbs | < 1 | 8 | 15 | 23 | 32 |
| 200 lbs | < 1 | 8 | 14 | 23 | 31 |
| 210 lbs | < 1 | 8 | 14 | 22 | 30 |
| 220 lbs | < 1 | 8 | 14 | 21 | 29 |
| 230 lbs | < 1 | 8 | 13 | 21 | 29 |
| 240 lbs | < 1 | 7 | 13 | 20 | 28 |
| 250 lbs | < 1 | 7 | 13 | 20 | 27 |
| 260 lbs | < 1 | 7 | 12 | 19 | 26 |
| 270 lbs | < 1 | 7 | 12 | 19 | 25 |
| 280 lbs | < 1 | 7 | 12 | 18 | 25 |
| 290 lbs | < 1 | 6 | 11 | 17 | 24 |
| 300 lbs | < 1 | 6 | 11 | 17 | 23 |
| 310 lbs | < 1 | 6 | 11 | 16 | 23 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 10 | 18 | 29 |
| 100 lbs | < 1 | < 1 | 10 | 19 | 29 |
| 110 lbs | < 1 | < 1 | 10 | 18 | 28 |
| 120 lbs | < 1 | < 1 | 10 | 18 | 27 |
| 130 lbs | < 1 | 3 | 10 | 18 | 26 |
| 140 lbs | < 1 | 3 | 10 | 17 | 25 |
| 150 lbs | < 1 | 3 | 10 | 17 | 25 |
| 160 lbs | < 1 | 3 | 10 | 16 | 24 |
| 170 lbs | < 1 | 3 | 9 | 16 | 23 |
| 180 lbs | < 1 | 3 | 9 | 15 | 22 |
| 190 lbs | < 1 | 3 | 9 | 14 | 21 |
| 200 lbs | < 1 | < 1 | 9 | 14 | 21 |
| 210 lbs | < 1 | < 1 | 8 | 13 | 20 |
| 220 lbs | < 1 | < 1 | 8 | 13 | 19 |
| 230 lbs | < 1 | < 1 | 8 | 12 | 18 |
| 240 lbs | < 1 | < 1 | 7 | 12 | 18 |
| 250 lbs | < 1 | < 1 | 7 | 12 | 17 |
| 260 lbs | < 1 | < 1 | 7 | 11 | 16 |
Ring Dips Standards by Age
Discover how Ring Dips strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 10 | 18 | 28 |
| 20 | < 1 | 6 | 14 | 25 | 36 |
| 25 | < 1 | 7 | 15 | 26 | 38 |
| 30 | < 1 | 7 | 15 | 26 | 38 |
| 35 | < 1 | 7 | 15 | 26 | 38 |
| 40 | < 1 | 7 | 15 | 26 | 38 |
| 45 | < 1 | 5 | 13 | 24 | 34 |
| 50 | < 1 | 3 | 11 | 20 | 31 |
| 55 | < 1 | < 1 | 9 | 17 | 26 |
| 60 | < 1 | < 1 | 6 | 13 | 22 |
| 65 | < 1 | < 1 | 3 | 10 | 17 |
| 70 | < 1 | < 1 | < 1 | 7 | 12 |
| 75 | < 1 | < 1 | < 1 | 3 | 9 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 12 | 21 |
| 20 | < 1 | < 1 | 9 | 18 | 28 |
| 25 | < 1 | < 1 | 10 | 19 | 30 |
| 30 | < 1 | < 1 | 10 | 19 | 30 |
| 35 | < 1 | < 1 | 10 | 19 | 30 |
| 40 | < 1 | < 1 | 10 | 19 | 30 |
| 45 | < 1 | < 1 | 9 | 17 | 27 |
| 50 | < 1 | < 1 | 7 | 14 | 23 |
| 55 | < 1 | < 1 | 4 | 11 | 20 |
| 60 | < 1 | < 1 | < 1 | 9 | 16 |
| 65 | < 1 | < 1 | < 1 | 5 | 12 |
| 70 | < 1 | < 1 | < 1 | < 1 | 9 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Ring Dips Overview
Ring Dips are a challenging bodyweight exercise that targets the triceps, chest, and shoulders, enhancing upper body strength and stability using gymnastic rings.
Muscles Worked
Equipment Needed
Gymnastic Rings
How To Perform the Ring Dips
- Start by gripping the gymnastic rings firmly and lifting yourself up so your arms are fully extended and your body is above the rings.
- Engage your core and keep your body straight, with your legs either bent or straight as per your comfort level.
- Slowly lower your body by bending your elbows, keeping them close to your body, until your shoulders are below your elbows.
- Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position.
- Throughout the movement, focus on keeping the rings stable and your body aligned.
- Exhale as you push up and inhale as you lower yourself down.
Want to perfect your form? Check out our detailed guide on Ring Dips for proper technique and tips.
Pro Tips for Ring Dips
- Maintain a controlled and steady movement to avoid swinging.
- Keep your elbows close to your body to maximize tricep engagement.
- If new to ring dips, start with assisted variations or use resistance bands for support.
- Ensure proper shoulder mobility and warm up thoroughly to prevent injuries.
Ring Dips Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Ring Dips?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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