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Ring Chest Fly

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Rings

HOW TO PERFORM

1. Set the rings at about hip height, take one in each hand and walk the feet back until you lean on straight arms with the body in a straight line.
2. Keep a slight bend in the elbows and hold that same bend for the whole set.
3. Let the arms open out to the sides in an arc, lowering the chest toward the rings until you feel the chest stretch.
4. Squeeze the arms back together under the chest along the same arc to return to the start.

FORM TIPS

• The elbow angle never changes. Once it bends and straightens you are doing a ring push up, which is a different exercise.
• The bottom is where shoulders get hurt. Stop where you can still pull the rings back together under control, and set the rings higher until you can.

TARGET MUSCLES

Primary

• Chest

Secondary

• Shoulders
• Abs
• Obliques

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Related: All exercises · How every exercise is mapped to the muscles it trains