Ring Muscle-Ups

  1. Strengthen the shoulder girdle
  2. Improve shoulder mobility and stability
  3. Build pulling and pushing strength
  4. Add mass to the arms, back, and chest
  5. Have impressive carryover to all other upper-body exercises

But like any other exercise, you'll have to make the muscle-up more challenging the better you get. Add weight using a dip belt and keep your form tight.

Related:  Your Guide to Muscle-Ups

Related:  5 Pull-Up Challenges