Ring Chest Flies
Explanatory Video
Description
Start in a pushup position with your hands on the rings, palms facing each other. Lower your body by slowly spreading your arms out to the sides in a wide arc. Keep a slight bend in your elbows to protect the joints and ensure your core remains tight, maintaining a straight line from head to heels. Once you reach a deep stretch in your chest, squeeze your pectoral muscles to bring the rings back to the starting position under your chest. Control the movement throughout to stabilize the rings and avoid letting them drift too far.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Rectus Abdominis
Biceps Brachii
Body Areas
Shoulders
Core
Arms
Equipment
Rings
Similar Exercises
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
Ring Face Pulls are an excellent exercise for developing upper back strength and shoulder stability. To perform this exercise, start by adjusting the rings to a height that allows you to pull them towards your face while standing. Grasp the rings with both hands, palms facing each other, and step back to create tension in the rings. As you pull the rings towards your face, keep your elbows elevated and flared out to the sides, ensuring that your shoulder blades retract and squeeze together at the peak of the movement. Focus on maintaining a straight back and avoiding any excessive leaning. Slowly return to the starting position, controlling the movement to maximize muscle engagement. This exercise not only targets the deltoids and trapezius but also enhances overall shoulder health and posture, making it a valuable addition to any strength training routine.
Dynamic
Intermediate
The Bench Press is a fundamental compound exercise that targets the upper body, primarily the chest muscles. To perform the exercise, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart, and lower it to your chest while keeping your elbows at a 45-degree angle. Press the barbell back up to the starting position, fully extending your arms. Ensure to maintain a stable core and avoid arching your back during the lift. This exercise not only strengthens the pectoral muscles but also engages the deltoids and triceps, making it an essential movement for building upper body strength.
Dynamic
Intermediate
Last updated: 3/6/2026