Quick Answer
Ring Support Hold is a intermediate strength exercise that targets your shoulders and triceps. It uses a rings. Adjust rings to a height allowing you to jump into a support position.
Video Tutorial
How to Perform the Ring Support Hold
- 1
Adjust rings to a height allowing you to jump into a support position.
- 2
Grip the rings firmly with a neutral grip (palms facing inward).
- 3
Jump up and extend your arms fully, supporting your bodyweight above the rings.
- 4
Engage your core, keep your body straight, and depress your shoulders (push them down away from ears).
- 5
Keep elbows locked and rings close to your body.
- 6
Hold this stable position for the desired duration.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Ring Support Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
L-Sit Ring Dip
Triceps, Chest • Rings
Wall-Assisted Handstand
Shoulders, Triceps • Other
Freestanding Handstand
Shoulders, Triceps • Body Only
Wall-Assisted Headstand Push-Up
Shoulders, Triceps • Other
Pike Headstand Push-Up
Shoulders, Triceps • Body Only
Pseudo Planche Push-Up
Chest, Shoulders, Triceps • Body Only
Frequently Asked Questions
What muscles does the Ring Support Hold work?
The Ring Support Hold primarily works your shoulders and triceps. Secondary muscles include the chest and core.
What equipment do I need for the Ring Support Hold?
The Ring Support Hold needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Ring Support Hold suitable for beginners?
The Ring Support Hold is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Ring Support Hold 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 Support Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.