Ring dips are a great exercise for crushing the chest, triceps, and shoulders, as well as various stabilizers throughout the core and upper torso region. Get a full range of motion without collapsing at the bottom.

Ring pull-ups are great closed chain movement for working the entire upper back, biceps, and shoulder stabilizers. Keep the chest tall throughout and squeeze the lats to fully engage the back.

Ring Pushups are a great mass and strength builder for the chest, triceps, and shoulders. Be sure to keep a tight core and perfect posture.

Ring pull-ups especially when performed with full arm pronation and supination are a great exercise for increasing strength and size in the back, biceps, and forearms.

This is a more beginner variation of ring rows that's a great regression from the straight leg version.

This inverted row variation is great for targeting hip and core stability while also strengthening the back and biceps.

Dips are often improperly performed. Be sure to create a hip hinge by leaning forward at the torso and slightly driving your feet forward while keeping the toes dorsiflexed. This is a great mass and strength exercise for the chest, triceps, and shoulders.

Inverted Rows are a great exercise for building strength and size as well as improving posture and spinal alignment. Make sure the body is in a straight line throughout using perfect posture.

This is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms while strengthening the core and spinal stabilizers. In essence this should look exactly like a dip only upside down.

By pulling the rings out to a wider position this creates greater tension and stretch on the back muscles.

Dr. Seedman walks you through the proper technique for dips--an incredible upper-body exercise most lifters butcher. He shows you how spine and shoulder alignment, hip hinge, a hollow core, and ankle dorsiflexion create a dip form with no weak links or energy leaks.

Here's a great dip variation for hitting the chest and triceps while teaching the lifter how to create significant forward lean which is essential for optimizing shoulder position.

This ring exercise is much more difficult than it looks. Besides being incredibly challenging the ring pullover is highly effective at targeting the lats, triceps, and core, not to mention all the stabilizers throughout the rest of your body (from head to toe).

This is a great lower body strength and stabilization exercise.

This overhead shoulder front raise on rings is an excellent movement for targeting the shoulders, traps, and upper back while working on core stabilization and spinal alignment.

One of Dr. Seedman's NFL athletes, Jarius Wynn, using the single-arm plank on rings to prepare for the upcoming season. The single-arm plan on rings is a difficult but highly effective movement for the entire core, hips, shoulder stabilizers, triceps, chest, and lats.