The best exercises with gym rings

A terribly underrated accessory, rings are definitely one of the best pieces of equipment for bodyweight training. They offer the possibility of performing a multitude of exercises, each more complete than the last!

In this article we will give you all the information you need to train with rings. You will discover which are the most popular exercises to perform with our athlete Johny, expert in this field. Indeed, this sports coach has been practicing CrossFit for many years and manages the physical preparation of several athletes. So don’t waste a single minute and read on.

Why buy gym rings?

Many people still think that rings are only for gymnasts. On the contrary, the rings are accessible to all. Whether you are a man or a woman and whatever your level of sport, you will be able to build muscle efficiently.

In addition, the rings have the advantage of being easily transportable. This allows you to train wherever and whenever you want!

When you use the rings, you greatly increase your strength and build muscle mass. Indeed, because of the stabilization work required by the rings, new muscles will be activated.

How to install your rings?

Once you have your gymnastics rings, you need to hang them properly in order to train safely. But fortunately, they are very easy to install in just a few minutes!

First, you need to find a place to hang your equipment. Start by checking that the chosen support is solid.

It is also important that you have a space with a good height for a minimum of comfort, as well as about a meter in front and behind you to practice quietly without landing against a surface.

The great thing about these rings is that the straps are graduated, so you’ll find the right height quickly!

The 7 best exercises to perform with the rings:

Ring row

Realization of the exercise

Place the rings at the height of your chest.

Grab them, anchor your feet to the ground and lower your body until your arms are straight and your body is straight.

Then pull on the rings to lift your body while staying well sheathed.

Once your chest is level with the rings, return to the starting position with your arms straight.

Muscles used

The inclined ring pull mainly involves the lats and also the lower and middle trapezius.


The level of difficulty can be adjusted, the more the body is parallel to the ground, the more difficult the execution is.


Position your shoulder blades on the bench, with your legs shoulder-width apart and your feet on the floor. Place your feet slightly outward to further activate the gluteal muscle. Position the bar on the fold of the lower pelvis. Raise your pelvis until your legs form a right angle with the knee joint. Tip: use a foam pad to relieve the weight of the bar on your lower pelvis 4 sets of 6-8-10-12 repetitions Start as heavy as possible and perform 6 reps, decrease and perform 8 reps, decrease again and perform 10 reps, decrease one last time and perform 12 reps Rest time 3-2 minutes between each set


Realization of the exercise

Position the rings at chest height.

Grab both rings with your hands and pull yourself up.

Keep the body well sheathed, the arms and the legs stretched.

Then slowly lower yourself down, keeping your elbows tucked in.

Go to your limit and then push back on your hands to return to the starting position.

Muscles used

As a multi-joint strength training exercise, dips allow you to work several muscles in synergy. The main muscles targeted by this movement are the triceps and the lower part of the pectoral muscles, but you will also work other muscles such as the deltoids, the back, the trapezius and the abdominal muscles.


It is important to keep your arms straight in a high position and your elbows bent backwards, not outwards.


Realization of the exercise

Place the rings high above your head.

Grab both rings with your hands and pull your body up.

Bring your head to the level of the rings by bending your elbows.

Slowly lower yourself back down until your arms are straight and then raise yourself up.

Muscles used

Pull-ups are another polyarticular exercise that involves many muscles. At the level of the back, the tractions make it possible to work the large dorsal and the large round in priority, but also the trapezius and rhomboid muscles. As for the arms, the biceps, the anterior brachialis, and the brachioradialis (forearm muscle) are used.


Your feet should not touch the ground.

Suspended sheathing

Realization of the exercise

Adjust the height of your rings to a few inches off the ground and then get into a plank position with your hands in the rings.

The body must define a perfect straight line, the hands must remain plumb with the shoulders, the tremors must be controlled.

Hold as long as possible.

Muscles used

This exercise is excellent for working the entire abdominal belt.


For a perfect sheathing, it is essential to keep a good posture, do not raise your buttocks too high, but do not lower them too much either. Your head should also be positioned in line with your spine.


Realization of the exercise

Get into a support position and bring your legs parallel to the floor.

Hold as long as possible.

Muscles used

The LSit works many more muscles. They work the abdominals, obliques, hip flexors, quadriceps, triceps, shoulders, pectorals and even the back.


Important: arms should be straight and shoulder blades contracted downward, so you can push yourself up and stay stable.

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