Ring Fly

Advanced gymnastic chest isolation — builds exceptional chest strength, shoulder stability, and control with unstable ring training

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Front Delts
Equipment	Gymnastic Rings
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Ring height: Rings at chest height when standing, straps adjusted evenly
2. Grip: Neutral grip (palms facing each other), firm but not death grip
3. Body angle: Lean forward 30-60° (more horizontal = significantly harder)
4. Arm position: Arms extended forward, slight bend in elbows (10-15°)
5. Foot placement: Feet together, body in perfect plank, core maximally engaged

Equipment Setup

Equipment	Setting	Notes
Ring height	Chest height standing	Allows full ROM without rings hitting ground
Strap adjustment	Even length	Critical for balanced movement
Anchor point	7-9 feet high	Secure anchor rated for dynamic loads

Setup Cue

"Straight body from head to heels, rings together in front of chest, maximum full-body tension"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled opening of arms as body lowers

1. Maintain absolutely rigid plank position
2. Take deep breath and brace entire body
3. Slowly lower body as arms open wide to sides
4. Keep slight bend in elbows (10-15°), never fully straight
5. Control the unstable rings throughout descent
6. Lower until arms are parallel to body or slightly wider

Tempo: 2-4 seconds (control is critical)

Feel: Deep stretch across chest, shoulders working hard to stabilize, biceps and forearms engaged, core locked

⏸️ Bottom Position

What's happening: Maximum chest stretch and ring instability

1. Arms wide, forming "T" shape when viewed from above
2. Elbows maintain 10-15° bend (critical for safety)
3. Maximum stretch across chest
4. Rings will want to shake/wobble — control this
5. Body angle near horizontal for advanced trainees
6. Core braced maximally, no hip sag

Common error here: Letting elbows hyperextend or rings swing uncontrollably. Maintain constant tension and control.

⬆️ Pulling

What's happening: Bringing rings together to return to start

1. Initiate with chest squeeze
2. Pull rings together in front of chest
3. Maintain elbow bend throughout (don't straighten then bend)
4. Fight ring instability aggressively
5. Keep perfect plank — no hip hinge or sag
6. Think "crush a barrel between your arms"

Tempo: 1-2 seconds (controlled power)

Feel: Intense chest contraction, especially inner chest, entire body working to stabilize

🔝 Top Position

What's happening: Rings together, body position reset

1. Rings touch or nearly touch in front of chest
2. Arms extended with slight elbow bend maintained
3. Body maintains forward lean angle
4. Core still maximally braced
5. Stabilize rings before next rep
6. Reset breath and tension

Key Cues

Primary Cues

• "Death grip on your core, not the rings" — tension comes from torso
• "Crush a barrel" — visualize the arm path
• "Soft elbows always" — never lock or hyperextend
• "One solid piece" — entire body moves as unit

Tempo Guide

Goal	Tempo	Example
Strength	3-0-1-0	3s down, no pause, 1s up, no pause
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up, no pause
Control/Stability	4-2-2-0	4s down, 2s pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — bringing arms together	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion and stabilization	██████░░░░ 60%
Biceps	Maintain elbow angle, stabilize	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintain rigid plank against extreme instability
Lats	Control ring position, stabilize torso
Serratus Anterior	Stabilize scapula under high instability
Rotator Cuff	Protect shoulder joint under maximum stretch and instability

Muscle Emphasis

High chest activation: Ring flys provide exceptional chest stretch and activation, often 10-15% higher than cable or dumbbell variations due to extreme stabilization demands.

Unique stabilizer demand: The free-moving rings require constant stabilization from lats, serratus, and rotator cuff — benefits that transfer to other pressing movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Straight/locked elbows	Elbows fully extended	Extreme elbow and bicep tendon stress	Maintain 10-15° bend always
Hips sagging	Lower back arches, hips drop	Core failure, lower back strain	Squeeze glutes, reduce body angle
Uncontrolled rings	Rings swing/shake wildly	Loss of tension, injury risk	Start more vertical, build control
Bouncing out of bottom	Using momentum to reverse	Less muscle work, tendon stress	Pause at bottom, control the reversal
Too horizontal too soon	Starting at advanced body angle	Form breakdown, injury risk	Progress body angle gradually

Most Common Error

Starting too difficult — ring flys are significantly harder than TRX or cable flys due to extreme instability. Most people should start at 30-45° body angle and progress slowly. Going too horizontal too soon leads to form breakdown and shoulder injury risk.

Self-Check Checklist

• Elbows maintain 10-15° bend (never locked)
• Body forms perfect plank (no sagging or piking)
• Rings are controlled (minimal shaking/swinging)
• Full ROM to parallel or wider
• Controlled tempo (not dropping or bouncing)

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Incline Ring Fly	More vertical body angle (30-45°)	Significantly less bodyweight load
TRX Chest Fly	Use TRX instead of rings	More stable, easier to control
Partial ROM	Don't open arms as wide	Reduces stretch demands
Staggered Stance	One foot forward	More stability (though still very hard)

Harder Variations

Variation	Change	Why
Feet Elevated	Feet on box/bench	More bodyweight resistance
Near Horizontal	Body angle 70-80°	Approaching gymnastics strength
Single-Arm Ring Fly	One arm at a time	Extreme unilateral and anti-rotation demand
Archer Ring Fly	One arm bends, one stays straight	Unilateral with straight-arm strength
Iron Cross Progression	Working toward static hold	Elite gymnastics strength goal

Tempo & Control

Variation	Change	Why
Slow Eccentric	5-6s lowering phase	Maximum time under tension
Pause Ring Fly	3-5s pause at bottom	Eliminates momentum, pure strength
1.5 Reps	Full down, half up, full down, full up	Extended time under tension

Equipment Alternatives

Equipment	Exercise Name	Key Difference
TRX	TRX Chest Fly	More stable than rings, easier to control
Cables	Cable Chest Fly	Fixed resistance path, easiest to load
Dumbbells	Dumbbell Fly	Lying position, traditional approach

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load Adjustment	RIR
Strength	4-5	5-8	2-3 min	Near horizontal, feet elevated	1-2
Hypertrophy	3-4	8-12	90-120s	Moderate angle (45-60°)	1-3
Endurance	2-3	12-20	60-90s	More vertical (30-45°)	2-3
Skill/Control	3-4	5-8	2 min	Focus on perfect control	3-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Advanced chest isolation
Push/Pull/Legs	Middle-end of push day	After compounds, before lighter isolation
Gymnastics	Skill work or strength section	Specific ring strength development
Home/Minimal Equipment	Primary chest isolation	Best bodyweight chest isolation available

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Not recommended	Build base with easier variations first
Intermediate	1-2x/week	2-3 sets (once proficient)
Advanced	2x/week	3-4 sets (varied difficulty)

Progression Scheme

Progressive Overload

Ring fly progression is slow and requires patience. Progress by: 1) Increasing body angle in 5° increments, 2) Elevating feet 6" at a time, 3) Adding tempo (slower eccentric), 4) Adding pause at bottom, 5) Eventually single-arm progressions. Expect to spend 4-8 weeks at each difficulty level.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
TRX Chest Fly	Learning suspension training, building base
Cable Chest Fly	Want consistent resistance without instability
Dumbbell Fly	Traditional approach, lying position

Progressions (Harder)

Exercise	When Ready	Link
Feet Elevated Ring Fly	Can do 12+ reps at horizontal angle
Single-Arm Ring Fly	Mastered bilateral, want unilateral challenge
Iron Cross Hold	Elite gymnastics strength goal

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Good For
TRX Chest Fly	TRX straps	More stable suspension option
Cable Chest Fly	Cable machine	Easy load adjustment, consistent tension
Dumbbell Fly	Dumbbells, bench	Traditional resistance, lying position

More Stability

Alternative	Difference
TRX Chest Fly	TRX straps more stable than free-moving rings
Cable Fly Standing	Fixed path, easier to control
Dumbbell Fly	Lying position removes core stability demand

Gymnastics Progressions

Alternative	Focus
Ring Support Hold	Static strength and stability
Ring Turned Out Support	Prerequisite shoulder strength
Archer Ring Fly	Unilateral strength development
Iron Cross Progressions	Elite straight-arm strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	High stress at bottom position	Significantly reduce ROM or avoid
Previous pec tear	Re-injury risk at deep stretch	Avoid or use very conservative ROM
Shoulder instability	Rings may aggravate	Use TRX or cables instead
Elbow pain	High tendon stress with rings	Ensure proper elbow bend, reduce difficulty
Core weakness	Cannot maintain plank	Build core first, start with TRX

Stop Immediately If

• Sharp pain in shoulder, chest, or elbow (not muscle burn)
• Clicking/popping with pain in shoulder
• Feeling of shoulder "slipping" or instability
• Inability to control rings (excessive shaking)
• Bicep tendon pain

Prerequisites

Before attempting ring flys, you should be able to:

Prerequisite	Standard	Why
Ring support hold	30+ seconds stable	Basic ring stability and strength
TRX chest fly	12+ reps at 45°	Foundation for suspension fly movement
Plank hold	60+ seconds perfect form	Core strength for body control
Regular push-ups	20+ consecutive	Base pushing strength

Setup Safety

Safety Aspect	Guideline
Anchor point	Secure anchor rated for dynamic loads 3x bodyweight
Ring condition	Inspect straps for wear, ensure buckles secure
Ring height	High enough that rings don't hit ground at bottom
Space	Clear 8+ feet radius around training area
Surface	Non-slip surface for feet

Advanced Movement Warning

Ring flys are an ADVANCED movement. The combination of extreme instability, deep stretch under load, and high shoulder stress makes this inappropriate for beginners. Build up through TRX chest fly, ring support holds, and ring push-ups before attempting ring flys.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction/adduction	Full horizontal movement + instability	🔴 Very High
Elbow	Maintain slight flexion under load	Isometric hold at 10-15°	🟡 Moderate-High
Wrist	Stabilize grip on moving rings	Active stabilization	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction pain-free	Can open arms 180° without pinching	Do NOT attempt ring flys, work on mobility first
Thoracic	Adequate extension	Can maintain neutral spine in plank	Thoracic mobility work before progressing
Scapular	Full retraction/protraction	Smooth scapular movement	Scapular control drills

Joint Health Critical

Ring flys place the shoulder in an extremely vulnerable position (horizontal abduction under load with instability). This is one of the highest-stress positions for the shoulder joint. Excellent shoulder mobility, stability, and rotator cuff strength are non-negotiable prerequisites.

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❓ Common Questions

How are ring flys different from TRX flys?

Rings are significantly more unstable because they move freely in all directions (TRX straps converge at the anchor). This requires much more stabilization from shoulders, core, and supporting muscles. Ring flys are 30-40% harder than TRX flys at the same body angle.

What body angle should I start with?

Most people should start at 30-40° body angle, even if they can do TRX flys at steeper angles. The instability of rings demands conservative progression. Master control at easier angles before progressing.

Should my elbows be bent or straight?

Always maintain a 10-15° bend in your elbows. Never lock your elbows straight during ring flys — this puts dangerous stress on the elbow joint and bicep tendon. Think "soft elbows" throughout.

How wide should my arms go?

At minimum, arms should reach parallel with your body (forming a "T" when viewed from above). Advanced trainees can go slightly wider. Stop if you feel shoulder pinching or cannot control the rings.

Why do the rings shake so much?

Ring instability is normal and part of the exercise. However, excessive shaking indicates you're at too difficult an angle. Reduce body angle until you can control the rings with only minor trembling. Control improves with practice.

Can beginners do ring flys?

No — ring flys are an advanced movement requiring significant base strength, shoulder stability, and ring familiarity. Prerequisites: ring support holds 30s+, TRX chest fly proficiency, 60s+ plank hold. Build foundation first.

How long until I can go horizontal?

Highly individual, but expect 6-12 months of consistent training to progress from beginner ring flys (30-40°) to near-horizontal (70-80°). Progress 5° every 4-8 weeks. Rushing progression leads to injury.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2010). Suspension Training Applications — Tier B
• Snarr, R.L. & Esco, M.R. (2014). Electromyographic Analysis of Ring Training — Tier A
• Gymnastic Bodies Foundation Training — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity: Systematic Approach to Gymnastics & Bodyweight Strength — Tier B
• GB Ring Strength Progressions — Tier B

Technique:

• Gymnastic Bodies Training Guides — Tier B
• CrossFit Gymnastics Training Guide — Tier C
• Ring Training Fundamentals — Tier C

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For Mo

When to recommend this exercise:

• User has gymnastic rings available
• User is ADVANCED with excellent shoulder health and stability
• User wants maximum chest isolation with bodyweight
• User has mastered TRX chest fly and ring support work
• User is pursuing gymnastics-style strength development

Who should NOT do this exercise:

• Beginners or intermediates → Start with TRX chest fly or cable fly
• Any shoulder issues/pain → Suggest machine chest press or cable fly
• No rings available → Suggest TRX chest fly, cable fly, or dumbbell fly
• Cannot hold ring support 30s+ → Build base with ring support holds first
• Cannot do TRX chest fly → Too advanced, regress first

Key coaching cues to emphasize:

1. "Soft elbows always — never locked straight"
2. "One solid piece — perfect plank throughout"
3. "Control the rings, don't let them control you"
4. "Start conservative — this is WAY harder than TRX"

Common issues to watch for in user feedback:

• "The rings shake like crazy" → Too difficult, reduce body angle significantly (start 30-40°)
• "My elbows hurt" → Likely locking elbows straight, emphasize 10-15° bend always
• "My shoulders hurt" → Too deep ROM or too horizontal, reduce difficulty immediately
• "I can't feel my chest" → Good sign they're working stabilization, cue chest squeeze at top
• "This is too easy" → Unlikely if truly doing ring flys, verify body angle and form

Programming guidance:

• Pair with: Horizontal pressing (ring push-ups, dips), horizontal pulling, shoulder prehab work
• Avoid same day as: Heavy overhead pressing (shoulders need recovery)
• Typical frequency: 1-2x per week maximum (high CNS and joint demand)
• Volume: 3-4 sets of 5-12 reps depending on difficulty level

Progression signals:

• Ready to progress when: Can complete 10-12 reps with perfect control at current angle
• Increase difficulty: Add 5° body angle OR elevate feet 6" (not both at once)
• Regress if: Cannot control rings, shoulder pain, stuck at <5 reps for 4+ weeks

Equipment alternatives when user lacks rings:

• Has TRX → TRX chest fly (recommended alternative)
• Has cables → Cable chest fly (easier to progress)
• Has dumbbells → Dumbbell fly (traditional approach)
• No equipment → Push-up variations (different pattern but builds base)

Safety emphasis:

• This is a HIGH-RISK exercise if done improperly
• Emphasize prerequisites: ring support hold 30s+, TRX chest fly mastery
• Start at 30-40° even if user thinks they can do more
• Slow progression is critical — 5° every 4-8 weeks
• Any shoulder pain = stop immediately and regress

Relationship to other exercises:

• Significantly harder than: TRX chest fly (30-40% more difficult)
• Similar pattern to: Cable fly, dumbbell fly (but way more unstable)
• Progression toward: Iron cross (elite gymnastics strength)

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Last updated: December 2024