For the Ring Dips, jump or even use a stool to get into a dip position. Try to hold the rings as close to your hips as possible. When ready, lower yourself until your forearms and biceps are bent at a 90 degree angle and then push back up. To reduce annoying friction between your arm and the rope, move your forearm position around until you find an angle that is comfortable for you. Repeat the motion for the allotted amount of reps and then rest.
This exercise focuses on the muscles in your arms, chest, and back. The instability of the rings allows for the small intricate muscles to be activated in order to maintain proper positioning for the exercise.