Check out the 5 best gymnastic ring exercises for a muscular and strong chest below.
Bodyweight exercises are awesome. You can build an impressive-looking physique utilising only your own weight. However, you can still use only your bodyweight, but challenge even more by adding one piece of equipment: the gymnastic rings.
Gymnastic rings are exceptional tools for building muscle due to their unique characteristics that engage the body in various ways. Firstly, the rings’ instability challenges the body to maintain balance, activating a wide range of stabilizer muscles. This helps improve overall muscle coordination and contributes to better functional strength. The unstable nature of the rings forces the muscles to work harder to stabilize the body during exercises, leading to more muscle fibres being recruited and developed.
Secondly, gymnastic rings allow for a full range of motion in exercises, unlike fixed equipment. This extended range of motion targets muscles more comprehensively, leading to better muscle activation and growth. By allowing the joints to move freely, the rings enable users to perform exercises that fully engage and stretch the muscles, leading to greater muscle development.
Using these rings for exercises often involves compound movements, where multiple muscle groups are engaged simultaneously. For example, exercises like ring dips and ring push-ups activate the chest, triceps, shoulders, and core all at once. Compound movements are highly effective for building muscle because they provide a more comprehensive workout that stimulates multiple muscle groups, promoting overall muscle development and strength.
You can utilise the gymnastic rings to focus your training on any body part, from legs to shoulders, and everything in between. But you clicked on this link because you want to improve your pecs, correct?
This list of the 5 best gymnastic ring exercises for a muscular and strong chest was shared by YouTube channel RAMASS Fitness. They are focused on bodyweight exercises, calisthenics, and is a fitness brand in the UK.
5 Best Gymnastic Ring Exercises for a Muscular and Strong Chest
As mentioned earlier, gymnastic rings will add a level of instability when performing some exercises and it certainly is the case for the movements you are about to see.
Because of that, most of these exercises are recommended for people with an already strong physique or that can perform a few reps without putting themselves at risk of injury.
The 5 best gymnastic ring exercises for a muscular and strong chest are:
- Archer push-ups
- Bulgarian dips
- Ring flyes
- Crossover push-ups
- Decline push-ups
In the video below, you get to see how to perform each one of these exercises. They also explain what is a good rep range to maximise muscle growth.
Pros of Doing Bodyweight Exercises
There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:
- Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
- Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
- Strength everywhere – you will work out your entire body. No more “skip leg” days.
- Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
- Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
- Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.
Cons of Doing Bodyweight Exercises
The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?
- No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
- Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
- You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.
When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:
- Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
- Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
- Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
- Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
- Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
- Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
- Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
- Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
- Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
- Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.
Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.