Ring Incline Plank

Muscles worked

Setup

1. Adjust the gymnastic rings so they hang at approximately mid-shin height.
2. Place an incline bench behind the rings, ensuring it is stable and won't slide.
3. Grip the rings firmly with a neutral grip (palms facing each other) and place your feet on the highest part of the incline bench.
4. Position your body so your shoulders are stacked directly over your wrists and your arms are fully extended.

How to do it

1. Brace your core, squeeze your glutes, and contract your quadriceps to lift your hips into a perfectly straight line from head to heels.
2. Exhale forcefully to engage the deep abdominals and stabilize the rings, preventing them from drifting outward.
3. Hold the position for the prescribed duration while maintaining slow, controlled diaphragmatic breathing.
4. Keep your elbows locked out and your shoulder blades slightly protracted (pushed away from each other) throughout the hold.

Form checklist

• Do not let your lower back arch or your hips sag toward the floor.
• Keep the rings directly under your shoulders; do not let them flare out to the sides.
• Maintain a neutral neck position by looking at a point on the floor between the rings.
• Ensure your elbows remain fully locked to maximize stability and tension.

Pro tips

• Turn the rings slightly outward (palms facing forward) to increase external rotation and lock the shoulders into a more stable position.
• Actively 'push' the rings into the floor to engage the serratus anterior and create a more robust core brace.

Make it harder

• Perform 'Ring Saws' by slowly shifting your body weight forward and backward a few inches while maintaining the plank.
• Lift one leg off the bench to create a three-point plank, significantly increasing the anti-rotational demand on the obliques.

Frequently asked

What muscles does the ring incline plank work?

The ring incline plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae, lats, and serratus anterior as secondary muscles.

What equipment do you need for the ring incline plank?

The ring incline plank uses suspension trainer.

Is the ring incline plank good for beginners?

The ring incline plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Decline Shoulder TapIntermediate · abs, deltoids, and obliques
• Dumbbell Front Plank Arm RaiseIntermediate · abs, deltoids, and obliques
• Dumbbell Lateral Raise PlankIntermediate · abs, deltoids, and obliques
• Elbow-Up And Down Dynamic PlankIntermediate · abs, deltoids, obliques, and pectorals