Weighted Ring Dip

Rings hang unlike a fixed bar, they roll under your hands, so your shoulders and chest have to fight to keep them turned out and steady through the whole rep, on top of the dumbbell plate hanging from your belt. Grip the rings, arms straight, and lower yourself with elbows tracking back rather than flaring wide. Lean your torso slightly forward as you descend; that shifts more work onto your chest and takes pressure off the front of your shoulders. Turn the rings out at the bottom of the dip for a fuller stretch, then press back to straight arms, rolling them back to neutral as you lock out. The instability is the point, resist the urge to muscle through it fast.