Want to Test Yourself and Achieve Total Body Workouts? Try Gymnastic Ring Exercises

Gone are the days when free weights and gym equipment ruled the fitness training realm. Nowadays, some old workout accessories are making a comeback to once again prove their worth. On top of the list are gymnastic rings or workout rings. Many turn to them to achieve a total body workout to get the ripped and strong upper body they’ve always wanted.

The said accessories are appearing in many gyms and workout facilities across the globe. Contrary to many beliefs, gymnastic rings are not only for Crossfiters and almost everyone can complement from ring exercises.

And if you want to be a part of the craze then you came to right place. Here, we’ll introduce a couple of gymnastic rings workouts that can complement your fitness goals.

Ring Dip


Ring dips is a great upper body workout that activates the tricep, chest, shoulder, back, and core muscles.

How to perform:

Firmly grip a gymnastic ring on each hand, keep your arms locked out, and make a slight jump to get into the starting position. Flex your elbows and slowly lower your body, don’t stop until your arms break the 90 degree angle, Reverse the procedure by carefully extending your elbows and pushing your body back up to the starting position. Repeat for your desired number of repetitions. For starters, about three sets of three to four repetitions are ideal.

Ring push-up

Many consider the push up a stable body weight workout that targets the chest, shoulders, and core muscles. Well, you can add gymnastic rings into the mix to add more intensity to it.

How to perform:

Adjust the height of the rings to achieve the starting push-up position. While in the push-up position slowly lower your body towards the floor. In the process, keep your legs fully extended and your body is straight. Slowly push your upper body back up to the starting position and repeat. Aim for three sets of 10 to 12 repetitions.

Ring ups

Also known as muscle ups, ring ups is probably the most challenging of the three because you need to bring your body all the way up to achieve one repetition. In the process, it develops your shoulders, forearms, abs, chests, etc.

How to perform:

Grip the gymnastic rings slightly higher up, using a false grip and slowly pull yourself up in a steady motion. Throughout the exercise, keep your elbows close to your sides and while at it, transition from pull to push by doing a strong pull as high as you can then push up to the top, rolling your thumbs in the process. Afterwards, slowly lower yourself; that’s one repetition. For starters try to do three sets of one or two repetitions.

Summing up

We all know that workouts and other exercise programs require patience and dedication, but trust me on this one, gymnastic ring workouts took these matters to a whole new level. If it’s your first time to do this, make sure to respect it because those who’ve come before you can attest that the said workouts pretty much humbled them. Nonetheless, you’ll love them once you become comfortable with them.

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Crazy, passionate, and inquisitive. These are the attributes that best describe Terio Bikram. Being old school, he believes that the comfort zone is not the place to achieve growth. Because of this, he continues to test his limit through ultramarathons, marathons, martial arts, and other physically demanding activities. This mindset led him to pursue a healthy lifestyle and a higher level of physical fitness. Be prepared to become captivated with his write ups, articles, and blog posts about physical fitness, dieting, and other related matters.