Building a bigger chest usually means sticking to the classics: push-ups, bench presses and cable flyes. But strength coach Judd Lienhard thinks you could be leaving gains on the table – because you haven’t tried his hybrid move: the modified ring dip.
‘I used to think bench press was the best chest builder,’ Lienhard says on Instagram. Now, he favours a modified version of ring dips that blends elements of dips and push-ups. The key difference? Your feet are elevated behind you on a bench and your legs are bent, putting your body at an angle between vertical and horizontal.
That shift in position changes everything. Standard ring dips often hit the front delts and triceps hard, especially because of the stability demands. But this variation allows you to get more depth and place greater tension through the pecs – making it a more chest-focused movement.
According to Lienhard, there are four reasons to add modified ring dips into your routine.
Why You Should Try Modified Ring Dips
1. They’re More Accessible Than You Think
They look tough, but this variation is actually more manageable than standard ring dips. Elevating your feet reduces the demand on full-body strength and core stability.
‘Most people, myself included, can’t get more than six or seven without kipping, especially if you’re not a 5ft 6in CrossFitter,’ Lienhard says.
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2. They Shift the Load to Your Chest
‘The feet-up position moves the stress away from your shoulders and triceps and to your pecs more,’ he explains.
By removing a chunk of the stabilisation requirement, you can focus on driving the movement through your chest rather than fighting to stay balanced.
3. They Work with Your Anatomy
Unlike fixed bars or the floor, rings allow your shoulders to move more freely through the range of motion. That means you can find a path that suits your body, go deeper comfortably and actually feel the muscle working.
Lienhard also points to the added range for transverse abduction – allowing your arms to move further out to the side – which can improve activation through the chest and supporting muscles.
4. They Hit the Upper Chest Too
‘The feet-up position tilts your body forward,’ Lienhard says. ‘To counter that, you have to push up and back – so your upper chest gets involved as well.’
