Tip: Dead-Stop Kneeling Ring Dips

Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.

If you have rings, try setting them low so that when you're on your knees, the rings are even with your armpits. This will allow you to perform each rep from a dead stop while still using a full range of motion.

Pausing each rep definitely makes the exercise harder, but I also find that it feels better on my shoulders. It also forces you to control the eccentric (lowering) portion of the rep so you don't slam your knees. It helps to have a pad for your knees.

As an added bonus, logistically this also ends up being the perfect ring height to perform inverted rows, which makes for an awesome pairing at the end of an upper-body workout.