Unstable rings turn a dip into a war.
Fight to keep the rings from wobbling. Keep them tight to your sides on the way down.
On rings, nothing holds still, so the triceps press you through the dip while every muscle around the shoulder and chest works overtime to stop the rings drifting apart. The chest assists heavily out of the deep bottom position, and the turn-out at the top adds a stability demand bar dips never see. It earns its place as one of the toughest upper body pushing tests in gymnastics-style training and a serious upgrade for anyone who has outgrown bar dips.
Substantially. Most people who can do 10 or more solid bar dips still get humbled by their first ring session, because the stabilising demand eats strength that bars give you for free.
Keep them pinned tight to your sides, move slower than feels natural, and spend time just holding the top support position with arms locked. Stability comes from time on the rings, not a trick.
Comfortable bar dips and a rock-solid ring support hold at the top. Build the hold first, then lower yourself through slow negatives before attempting full reps.
