Ring Chest Fly

Ring Chest Fly


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

  1. Start by lying flat on your back on a mat or bench with your knees bent and feet flat on the ground.
  2. Hold the rings or TRX handles with an overhand grip and extend your arms straight up above your chest.
  3. Lower your arms out to the sides, keeping them straight, until they are level with your chest.
  4. Pause for a moment, then bring your arms back up to the starting position.
  5. Repeat for the desired number of reps.

Ring Chest Fly Form & Visual

Ring Chest Fly

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