Alex Leonidas Calls Ring Dips the Best Chest Exercise You’re Probably Not Doing

What happened

A Boxrox piece reports that natural bodybuilder and coach Alex Leonidas argues ring dips are the best chest exercise you're probably not doing, based on a YouTube video. He asserts that the ring dip's depth, stabilizing muscles, and greater range of motion can drive superior chest hypertrophy compared to common presses and straight dips. The discussion adds to the growing interest in how ring work can top traditional moves for chest development.

Why it matters for push-ups

Push-ups rely on chest strength, shoulder stability, and core control. Ring dips train those same muscle groups, but with an added element of instability and a deeper range of motion. Translating that strength to push-ups means a more powerful push from the chest with better control through the scapula and elbows. The key is to progress slowly: while dips build press power, they also demand shoulder health and midline rigidity. For someone progressing toward advanced push-ups or tempo variations, ring dips can help unlock new levels of chest engagement when integrated thoughtfully into a balanced plan.

PUSHapp take

From a practical viewpoint, ring dips can be a valuable accessory in a bodyweight plan—but they are not a first move. Start with controlled variations and only increase load when form stays clean and shoulders stay stable. Use rings that allow a comfortable depth without excessive shoulder strain, and consider how this movement fits with your week’s push-pull balance and recovery.

Try this

• Start with assisted ring dips using a resistance band to learn the motion and protect the shoulders.
• Lean the torso forward slightly to bias the chest, and keep elbows close to your body throughout the descent.
• Do 3–4 sets of 4–6 reps with good form; progress to 6–8 reps as you gain strength, then add a full-range set.
• Pair with push-up progressions (incline to standard) to translate the grip, chest engagement, and scapular control to the press.

Source: BOXROX

2 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.