Ring Chest Fly

Body region

• Chest
• Shoulders
• Core

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Serratus Anterior
• Biceps

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Gymnastic Rings

Technique

1. Hang rings low enough to set up in a push-up position with a hand in each ring, body straight and arms straight.
2. Keep a soft bend in the elbows and tighten the abs and glutes.
3. Let the rings slide apart slowly, lowering the chest between your hands.
4. Squeeze the chest to pull the rings back together to the start.

Cues

• Go only as wide as you can control.
• Keep the elbow angle fixed so it stays a fly, not a push-up.

Common mistakes

• Going too deep too soon, which can strain the shoulders and biceps tendons.
• Letting the hips sag.
• Bending the elbows to turn it into a push-up.
• Using straps that are not securely fixed to the anchor point.

Alternatives

• Ring Push-Up
• Suspension Trainer Chest Fly