The dip half of the Muscle-Up (Rings) and a top-tier chest/triceps builder. Rings add the turn-out that builds straight-arm stability and shoulder control.
Dips
Cues
Support hold with rings turned out; lower to a deep stretch (shoulders to ring height), press back to lockout and turn out again. Slight forward lean = more chest, upright = more triceps.
Programming
Heavy on Mon (weighted, 6–10, fuels the muscle-up), volume on Thu (8–12).
Deep dips are also a shoulder mobility builder per the book.
How to progress
Add reps → add weight (belt). Build the turned-out support hold for the muscle-up. → Progression
