Ring Chest Fly
Description
This exercise involves lying on a bench and using dumbbells to perform a chest fly motion while holding onto rings instead of traditional dumbbell handles. The rings allow for a greater range of motion and can also engage the stabilizing muscles in the shoulders and arms.
Muscle Group
Equipment Required
Ring Chest Fly Instructions
- Start by lying flat on your back on a mat or bench with your knees bent and feet flat on the ground.
- Hold the rings or TRX handles with an overhand grip and extend your arms straight up above your chest.
- Lower your arms out to the sides, keeping them straight, until they are level with your chest.
- Pause for a moment, then bring your arms back up to the starting position.
- Repeat for the desired number of reps.
Ring Chest Fly Form & Visual
Ring Chest Fly Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Helps to improve upper body strength and muscle definition
- Can be done with a variety of equipment, including dumbbells, resistance bands, or a cable machine
- Allows for a greater range of motion compared to traditional chest exercises like the bench press
- Engages the stabilizer muscles in the shoulders and core
- Can be modified to target different areas of the chest, such as the upper or lower portions
Ring Chest Fly Muscles Worked
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
- Serratus Anterior
Ring Chest Fly Variations & Alternatives
- Incline Ring Chest Fly
- Decline Ring Chest Fly
- Standing Ring Chest Fly
- Single Arm Ring Chest Fly
- Ring Chest Press
