Get Strong Anywhere: The Ultimate Gymnastic Rings Workout

Gymnastic rings are more than just a tool for elite gymnasts; they're an incredibly versatile piece of equipment for anyone looking to build strength, stability, and coordination. 

Portable, adjustable, and effective, gymnastics rings can transform your workout routine and challenge your muscles like never before. 

In this blog, we’ll dive into three distinct gym ring workouts: a full-body routine, an isolation-focused circuit, and a mix of both for a balanced approach.

Workout 1: Full-Body Strength Builder

This workout hits all major muscle groups and builds overall strength and endurance.

Exercises

1. Ring Push-Ups (Chest, Triceps, Core)

• Sets & Reps: 3 sets of 8-12 reps
• Proximity to Failure: Leave 1-2 reps in the tank per set.
• Tip: Keep the rings close to your body and engage your core to maintain stability.
  
  

2. Ring Rows (Back, Biceps)

• Sets & Reps: 3 sets of 10-15 reps
• Proximity to Failure: Aim for two reps shy of failure.
• Tip: Adjust the ring height to increase or decrease difficulty.
  
  

3. Bulgarian Split Squats with Rings (Legs, Balance)

• Sets & Reps: 3 sets of 8-10 reps per leg
• Proximity to Failure: Stop 1-2 reps before failure.
• Tip: Use the rings for support and balance as needed.
  
  

4. Ring Plank Hold (Core)

• Sets & Reps: 3 sets of 20-30 seconds
• Proximity to Failure: Push until your core trembles but maintain form.
• Tip: Keep your shoulders stacked over your wrists and your body in a straight line.

Workout 2: Isolation and Aesthetic Focus

This circuit targets popular muscle groups to sculpt and build muscle.

Exercises

1. Ring Bicep Curls

• Sets & Reps: 3 sets of 12-15 reps
• Proximity to Failure: Leave 1-2 reps in the tank.
• Tip: Keep your elbows close to your body and control the rings on the way down.
  
  

2. Ring Tricep Extensions

• Sets & Reps: 3 sets of 10-12 reps
• Proximity to Failure: Stop one rep shy of failure.
• Tip: Maintain a tight core and lean into the rings for more resistance.
  
  

3. Ring L-Sit Hold

• Sets & Reps: 3 sets of 15-20 seconds
• Proximity to Failure: Hold until form breaks down.
• Tip: Flex your quads and point your toes to keep your legs straight.
  
  

4. Ring Rear Delt Flys

• Sets & Reps: 3 sets of 12-15 reps
• Proximity to Failure: Leave 1-2 reps in the tank.
• Tip: Focus on squeezing your shoulder blades together at the top of the movement.

Workout 3: Hybrid Mastery

This workout blends compound and isolation movements for a comprehensive session.

Exercises

1. Ring Dips (Chest, Triceps, Core)

• Sets & Reps: 3 sets of 8-12 reps
• Proximity to Failure: Stop 1-2 reps shy of failure.
• Tip: Keep the rings close to your body for better stability.
  
  

2. Ring Muscle-Ups (Full Upper Body)

• Sets & Reps: 3 sets of 4-6 reps
• Proximity to Failure: Perform until form begins to break.
• Tip: Focus on a smooth transition from the pull-up to the dip.
  
  

3. Single-Leg Ring Romanian Deadlifts (Hamstrings, Glutes, Balance)

• Sets & Reps: 3 sets of 8-10 reps per leg
• Proximity to Failure: Leave 1-2 reps in the tank.
• Tip: Keep your back straight and move slowly to enhance stability.
  
  

4. Ring Archer Push-Ups

• Sets & Reps: 3 sets of 6-8 reps per side
• Proximity to Failure: Perform until your form wavers.
• Tip: Keep one arm straight while the other bends to target one side at a time.

Pro Tips for Success

1. Warm-Up Properly: Prioritize dynamic stretches and light cardio to prepare your joints and muscles.
2. Focus on Form: Rings are unstable, so maintaining proper form is crucial to avoid injury.
3. Progress Gradually: Adjust ring height and exercise difficulty as you build strength and confidence.
4. Use Chalk: If your hands get sweaty, chalk helps improve grip and prevent slipping.

SHOP GYMNASTICS RING