Ring Standing Chest Fly
Build chest strength with Ring Standing Chest Fly! A challenging bodyweight exercise using gymnastic rings for a full range of motion.
The Ring Standing Chest Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: gymnastic rings.
Required Equipment
Ring Standing Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Ring Standing Chest Fly Variations and Alternatives
How to do the Ring Standing Chest Fly
Secure the gymnastic rings at a height that allows for full extension of your arms without touching the floor. Adjust the straps so the rings are at chest level when standing.
Stand between the rings and grasp them firmly with an overhand grip. Lean forward slightly, keeping your feet together and your body straight...
Engage your core and keep your body in a straight line as you slowly and steadily open your arms out to the sides, keeping a slight bend in the elbows...
Lower your body forward and down as far as you can while controlling the movement. Once you reach a point where your chest is gently stretched...
Use your chest muscles to draw the rings back together, bringing your body back up to the starting position. Keep the motion controlled and avoid using momentum.
Repeat for the desired number of repetitions.
Tips: Maintain tension in your chest muscles throughout the exercise. Do not let your shoulders roll forward; keep them retracted and down. Adjust your body's angle relative to the floor to increase or decrease the difficulty. Avoid rushing the movements, and focus on proper form to prevent injury. Warm-up properly before attempting this exercise as it can be demanding on the shoulder joints and chest muscles.
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Ring Standing Chest Fly FAQs
What muscles does the Ring Standing Chest Fly work?
The Ring Standing Chest Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Ring Standing Chest Fly?
Gymnastic rings.
Is the Ring Standing Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Standing Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Standing Chest Fly variations and alternatives?
Similar exercises include the Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Chest Fly.
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