Volym LogoVolym

Ring Chest Press

Equipment: Rings

Ring Chest Press
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

The ring chest press is a challenging exercise that targets the chest, shoulders, and triceps, while also engaging the core for stability. Here’s how to do it:

  1. Adjust the rings to waist height and grip them with your hands, facing away from the anchor point.
  2. Walk your feet back until your body is at a slight incline, forming a straight line from your head to your heels.
  3. Extend your arms straight in front of you, keeping your hands at chest level.
  4. Lower your chest towards the rings by bending your elbows, keeping your body straight and core engaged.
  5. Press through your palms to extend your arms and return to the starting position.
  6. Repeat for the desired number of repetitions.

Introduction

The "Ring Chest Press" exercise targets your chest, shoulders, and triceps using gymnastic rings as resistance. It strengthens these muscle groups while improving upper-body stability and balance. This exercise is particularly effective for individuals aiming to build functional strength, increase muscular endurance, or prepare for sports requiring upper body power and control.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Shoulders (Deltoids)
  • Secondary: Triceps, Core (Abdominals)

How to Do It (Step-by-Step)

  1. Sit on a chest press machine with your back flat against the pad and grasping the handles at shoulder width.
  2. Push the handles forward, keeping your elbows at a 90-degree angle, until they are nearly straight but not fully locked out.
  3. Lower the handles slowly, returning to the starting position while maintaining control throughout the movement. Keep your core tight and avoid excessive arching of the back.

Tip: Maintain proper posture throughout the exercise by keeping your shoulders down and away from your ears, focusing on squeezing the chest muscles during the press motion.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Using auto progression Auto Progression can help you reach your fitness goals efficiently. Never forget a rest again with the built-in rest timer Rest Timer.

Form Tips

  • Maintain a stable base of support by keeping your feet flat on the floor and your back firmly against the bench.
  • Keep your elbows at a 45-degree angle to your body throughout the movement.
  • Exhale as you push the weights away from your chest, then inhale as you slowly return them to the starting position.

When to Use It

  • Strengthening upper body for swimming: Ring chest press targets the chest, shoulders, and triceps effectively, improving muscle strength needed for a strong swim stroke.
  • Building functional strength for gymnastics: This exercise helps develop the pushing power required in movements like the planche, ring dip, or muscle-up.
  • Enhancing push-up variations: Ring chest press is an advanced variation of a push-up that can challenge your muscles and help you progress to more difficult push-up exercises.

Workout History can help you track and analyze your workout progress over time.

ring chest press - Frequently Asked Questions
Common questions about ring chest press to optimize your training.

The primary muscles worked are the pectorals, triceps, and deltoids.

A common routine is 3-4 sets of 8-12 reps, adjusting based on your fitness level.

Yes, you can perform ring dips, which are similar but may require more upper body strength.

Keep your back straight, lower your chest between the rings, and push up explosively.

Include it 2-3 times per week for optimal results while allowing sufficient recovery time.

Tips

Keep your core tight to maintain a straight body line.

More rings exercises More chest exercises