Build More Muscle with Ring Dips – but Beware the Risks!

I typically program dips on rings after 3-4 rounds on the parallel bars. The rings heighten stabilizer activity, which promotes a boost in strength when you return back to the parallel bars… and with more strength, you add more muscle!

That’s the good part of the story. Here’s the bad: ring dips have caused a slew of chest and shoulder injuries in CrossFit. If you do them in an uncontrolled, ballistic manner rebounding quickly out of the bottom position, you’re asking for trouble!

This exercise is not meant for high speeds or high levels of fatigue. Do it early in your workout, make sure to stay tight, and keep the movement controlled.

Ring dips are very challenging and should only be performed by advanced trainees. Beginners should start with ring push-ups before they graduate to dips.

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