Gymnastic Rings Workout: Program & Exercises

 

Do you really need a lot of equipment to build muscle?
Not necessarily.

Gymnastic rings are probably one of the most effective tools for developing strength, muscle mass, core stability, and body control, with minimal equipment.

In this article, you will discover:

 ✅ 5 fundamental exercises on gym rings

 ✅ 2 bonus exercises to progress towards advanced skills

 ✅ A structured routine

 ✅ A clear table to organize your session

Let's go!

Why train on the rings?

Rings offer multiple advantages:

• Natural instability → more core strength

• Superior muscle recruitment compared to fixed bars

• Infinite progression

• Compact equipment for home gyms

They allow you to work your entire upper body to become stronger and more muscular.

Exercise 1: Vertical Pull-Ups

The best exercise for your back.

If you're just starting out:

• Slow negative pull-ups

• Hold the top position

• Assistance with elastic band if needed

To progress:

• Strict full pull-ups

• Archer pull-ups

• Weighted pull-ups
  
  

Exercise 2: Active Support & Ring Dips

• Arms outstretched

• Engaged shoulder blades

• 15-20 seconds stable

Then you can move on to the different stages of dips:

• Negative dips

• Assisted dips

• Full dips

• RTO (Ring Turned Out) Dips

• Weighted dips

👉 RTO dips significantly improve shoulder stability and biceps engagement.

Exercise 3: Leg Raises/L-Sit

These exercises are essential for developing:

• Abdominals

• Hip flexors

• Core training

• Body control

Recommended progressions:

• Suspended knee lifts
  

• Semi-extended leg raises

• Straight leg raises

• L-Sit on rings
  
  

Exercise 4: Australian Pull-ups

Ideal for strengthening your back and improving pulling mechanics.

To adjust the difficulty:

• The more upright you are → the easier it is

• Elevated feet → more difficult

• Single-arm version → very advanced

Exercise 5: Ring Push-ups

More demanding than on the ground.

Progressions:

• High rings

• Conventional push-ups

• RTO push-ups

• Raised feet

• Single-arm push-ups

👉 Core muscles are constantly engaged.

Bonus Exercise 1: False Grip on Gymnastic Rings

Essential for ring muscle-ups.

Progressions:

• False grip suspension

• False grip pull-ups

• Negative muscle-up

You can use liquid chalk if necessary.

Bonus Exercise 2: The German Hang

Key exercise for:

• Shoulder mobility

• Injury prevention

• Preparing for Back Lever

Can be used as a warm-up or at the end of a session.

Gymnastics Rings Program

Order	Exercise	Focus	Sets	Reps / Time
1	Vertical pull-ups	Back	3-4	6-10 reps
2	Dips	Chest / Dips	3-4	6-10 reps
3	Leg raises	Abs	3-4	8-12 reps
4	Australian pull-ups	Back	3-4	8-12 reps
5	Ring push-ups	Chest muscles / Core strength	3-4	8-12 reps
Bonus 1	False Grip	Technique	2-3	Maximum hold
Bonus 2	German Hang	Mobility	2-3	20 –30 sec

 

Frequency:

👉 2 to 4 times per week
👉 1 to 2 min rest
👉 Record your performance

FAQ – Gymnastic Ring Exercises

Are rings effective for building muscle?

Yes. Instability increases muscle recruitment and time under tension, promoting hypertrophy.

Can beginners train with rings?

Yes. By adjusting the height of the straps, you can make the exercises very accessible.

How many times a week?

2 to 3 sessions are ideal depending on your level.

Should you add weight to ring exercises?

When the sets become easy, yes. That allows you to continue to progress.

Are rings dangerous?

No, if you progress gradually and master the active support.

Conclusion

Gymnastic rings are one of the most comprehensive tools for developing:

• Strength

• Muscle mass

• Core strength

• Stability

• Mobility

With this routine, you lay a solid foundation for progress toward:

• Muscle-Up

• Front Lever

• Back Lever

• L-Sit

👉 Minimal equipment, maximum potential.

Work smart, progress step by step...
And above all, stay consistent 🔥

See you soon,

Eric Flag