Rings Workout for Building Strength and Mass — Key Takeaways
Start workouts with dips (the "squats of the upper body") using rings, progressing to weighted dips, and pair them with ring chin-ups over pull-ups for injury-free arm and back growth.
Key takeaways
Deeper dips build both hypertrophy and strength through the full range
Deeper dips build both hypertrophy and strength through the full range
- Increased stretch at the bottom is the key driver of muscle growth per current hypertrophy science.
- Training deeper makes you more dominant and controlled through that extended range of motion.
Continue rows past full-ROM failure with stretch partials to hit true muscular failure
Continue rows past full-ROM failure with stretch partials to hit true muscular failure
- Rows have a descending strength curve — the top is always the sticking point as fatigue builds.
- Stopping when you can't reach full ROM leaves growth on the table; grind out partials instead.
Ring strap length sets dip difficulty — shorter is easier, longer is harder
Ring strap length sets dip difficulty — shorter is easier, longer is harder
- Longer straps introduce more instability, increasing the challenge at the same body weight.
- Write down your strap length so you can track and manage training intensity accurately.
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In this video
- 1mDips
- 2mChin-Ups
- 4mPush-Ups
- 6mRows
- 8mGet The Program
“Dips are the squats of your upper body.”
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