Also known as: rings tricep press, triceps on rings, ring triceps, ring push triceps

What is Ring Tricep Extension?

Ring Tricep Extension is a ring-based push movement that isolates the triceps while engaging chest, shoulders and core. It’s a medium-level exercise requiring rings, core stability and strict elbow control to protect the shoulders and build pressing strength.

How to Do Ring Tricep Extension

  1. Set ring height: Adjust rings to chest height and ensure straps are secure to allow a slight forward lean for a controlled range of motion.
  2. Grip and stance: Take a pronated grip, hands shoulder-width, legs together, posterior pelvic tilt and brace core and glutes to prevent sagging.
  3. Align body: Lean rings slightly forward so shoulders are in front of wrists; maintain a straight line from head to heels and neutral neck.
  4. Lower with control: Bend elbows close to your body and descend slowly until elbows are fully flexed or you reach a comfortable depth without arching the back.
  5. Pause and stabilize: Hold briefly at the bottom while keeping tension in the triceps and core; avoid letting the rings swing or flaring the elbows.
  6. Press back up: Drive the rings down by extending the elbows, squeezing the triceps, and returning to the start while keeping core and glutes engaged.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Take a pronated grip on the rings, hands shoulder width apart, and get into a push up position. Leg together, posterior pelvic tilt, core and glutes engaged.

Begin by letting the rings move slightly in front of your shoulders, and start bending your elbows.
Keep your hands in close, and descend so your elbows are fully flexed, maintain tension on your core and not allowing your back to arch.
(The deeper you descend, the greater the difficulty, adjust as appropriate)
Pause at the bottom, then drive the rings down, flexing your triceps and extend your arms, pushing yourself back to the top position.

Repeat for repetitions.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Ring Tricep Extension?

The exercise isolates the triceps while recruiting chest, shoulders and core for stability. It improves pressing strength, elbow control and scapular stability under instability, useful for ring-specific pressing movements.

What common mistakes should I avoid during this exercise?

Avoid flaring elbows, arching the lower back, letting the rings swing, or dropping hips. Keep elbows close, maintain posterior pelvic tilt, brace the core and use a controlled tempo to reduce injury risk.

How can I progress or regress the movement?

Regress by shortening the lean angle or elevating feet and performing supported ring push variations. Progress by increasing forward lean, deeper range of motion, slower eccentric tempo, or working toward single-arm ring extensions.