Quick Answer
Ring Fly is a advanced strength exercise that targets your chest. It uses a rings. Adjust rings to a height that allows your arms to be fully extended.
Video Tutorial
How to Perform the Ring Fly
- 1
Adjust rings to a height that allows your arms to be fully extended.
- 2
Start in a push-up position with your arms extended in front of you.
- 3
Slowly lower your body by spreading your arms out to the sides while keeping them straight.
- 4
Pause when your chest is near the rings, then pull your arms back together to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Ring Fly isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Ring Fly work?
The Ring Fly primarily works your chest. Secondary muscles include the shoulders and triceps.
What equipment do I need for the Ring Fly?
The Ring Fly needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Ring Fly suitable for beginners?
The Ring Fly is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Ring Fly should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Ring Fly every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.