Why it works: Using rings forces you to move all of your body weight as you fight to stay stable in the air. Trust us — you’ll be shaking by rep three. Horner says that if you can’t quite nail the ring dip yet, start with a bench underneath one leg for a little extra support.
How to do it: Place rings at about armpit height. Put your hands on the bottom inner lip of the rings. Push yourself up so arms are locked, tilting chest slightly forward as you rise. Bend elbows to lower down, keeping them close to sides. Ideally, you want your hands to travel from where your pant pockets are to armpit height and back down again. Aim for three sets of eight to 10 reps. No rings around? You can usually find dip bars in any gym.Back to top