Exercise guide
Ring Chest Fly
- Advanced
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
The Ring Chest Fly is an advanced bodyweight isolation movement that builds exceptional pectoral size and core stability by leveraging the instability of suspension rings. It places high mechanical tension on the chest and anterior deltoids while forcing the abs to maintain a rigid plank position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height (higher for less resistance, lower for more).
- Grasp the handles with a neutral grip (palms facing each other) and stand facing away from the anchor point.
- Lean forward into a solid plank position with your arms extended straight in front of your chest and feet shoulder-width apart.
- Ensure your body forms a straight line from head to heels with your core and glutes fully engaged.
How to do it
- Inhale and slowly lower your chest by spreading your arms out to the sides in a wide arc, maintaining a slight, fixed bend in the elbows.
- Continue the descent until your hands are in line with your shoulders or you feel a deep, controlled stretch in the pectorals.
- Exhale and squeeze your chest muscles to bring the handles back together in the starting position, following the same wide arc.
- Maintain a controlled 3-0-1-0 tempo: 3 seconds to lower, no pause at the bottom, and 1 second to return to the start.
Form checklist
- Keep your core braced and glutes squeezed to prevent your lower back from sagging or arching.
- Maintain a constant, slight bend in the elbows; do not allow the movement to turn into a chest press.
- Keep your wrists neutral and strong, avoiding any backward extension under the weight.
- Ensure the straps do not rub against your shoulders or arms by maintaining a slight outward angle.
Pro tips
- Visualize 'hugging a large tree' to maintain the correct circular path and maximize pectoral recruitment.
- At the top of the movement, actively turn your palms slightly inward and squeeze the rings together to intensify the peak contraction.
- Focus on driving your biceps toward your sternum rather than just moving your hands.
Make it harder
- Lower the rings closer to the floor to increase the percentage of body weight being moved.
- Perform the exercise with your feet elevated on a bench or box to shift more load onto the upper chest and shoulders.
Frequently asked
- What muscles does the ring chest fly work?
- The ring chest fly primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the ring chest fly?
- The ring chest fly uses suspension trainer.
- Is the ring chest fly good for beginners?
- The ring chest fly is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.