Ring Support Hold
Test your strength & stability! Hold yourself up on rings, engaging your core & building serious upper body power. Start small, grow strong.
The Ring Support Hold mainly works the chest and triceps, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Support Hold Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Ring Support Hold Variations and Alternatives
How to do the Ring Support Hold
Set up a pair of gymnastic rings at a height that allows you to jump up into the support position, with the rings just outside your hips.
Jump up and grasp the rings with a firm grip, palms facing each other.
Press down into the rings, locking out your arms to lift your body off the ground.
Keep your body straight and tight, with your core engaged and your legs together. Point your toes downward for additional tension.
Turn the rings outwards slightly so your thumbs are pointing forward. This external rotation will engage the shoulders and upper chest more effectively.
Hold your shoulders down and back, away from your ears, to engage the muscles correctly and avoid shrugging.
Aim to hold this position for a set amount of time, generally starting from a few seconds and working up to longer durations as strength and stability improve.
To dismount, carefully lower yourself back to the ground or release your grip and drop down if you are close to the floor.
Ensure safety while performing this exercise, especially if you are new to ring work. Use a spotter or perform the exercise close to the ground to manage any loss of balance. Progress gradually to avoid injury.
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Ring Support Hold FAQs
What muscles does the Ring Support Hold work?
The Ring Support Hold mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Support Hold?
Gymnastic rings.
What workout day should the Ring Support Hold go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Support Hold variations and alternatives?
Similar exercises include the Ring Back-Roll to Supported, Ring Decline Push-Up, Ring Extended Plank and Ring Front Raise.
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