Ring flies (rings)




  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Chest
  • Abs
  • Shoulders


  • Gymnastic rings

Remark or addition


  • Whilst standing on the ground or a stable platform grab a set of gymnastics rings
  • Begin the fly movement by getting into the top of the push-up position, arms straight in front of you.
  • Lower the torso to the ground by lowering your chest and bringing your  arms out to the side (with a slight bend at the elbow), keeping the movement slow and controlled.
  • Lower yourself as far as you can and hold the exercise at the bottom momentarily.
  • Squeeze your arms back together slowly to return to the starting position.
  • 3 sets of 8 to 12 reps

Points of attention

  • Maintain core tension throughout the exercise.

Progression Ladder

  • First start the exercise on your knees, or on a small bench.
  • Next start the exercise on your feet.
  • For the beasts, do the exercise with one leg pulled up.