What is Ring Support Hold?

The Ring Support Hold is an easy isometric calisthenics position on gym rings where you press into locked arms to hold your body. It primarily targets the triceps, chest, shoulders and core while training scapular stability and ring control for time.

How to Do Ring Support Hold

  1. Set ring height: Adjust rings just above hip height so you can jump into position; check straps are equal and rings hang stable before starting.
  2. Grip rings: Grip rings with palms facing each other, wrists stacked and shoulders relaxed; keep a strong grip but avoid tensing forearms excessively.
  3. Jump into support: Small jump or push to extend arms fully, press shoulders down and engage triceps to lock elbows while landing into the support.
  4. Rotate rings outward: Turn the rings so palms face forward, bring feet slightly in front and legs together, brace your core and maintain scapular depression.
  5. Hold and breathe: Hold for time keeping arms straight, steady breathing, and a neutral spine; stop if elbows bend or you feel sharp shoulder pain.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Set the rings so they are just above hip height. Grip them with your palms facing each other, and jump up into he support position.

Arms should be straight, triceps engaged & shoulder depressed away from the ears.
Rotate the rings outward, so your palms are facing forward. Legs together, and feet slightly in front, so you can keep your core braced.

Hold this position for time. Don't allow any bend in your elbows.

Movement Group

Push

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Ring Support Hold?

The hold builds shoulder stability, triceps and chest strength, and core bracing while improving ring control. It reinforces scapular depression and pressing mechanics useful for dips, presses and advanced ring skills.

What common mistakes should I avoid when doing the Ring Support Hold?

Common errors include bending the elbows, shrugged shoulders, flared ribs, poor ring rotation, and gripping too tightly. Correct by locking arms, depressing shoulders, bracing the core, and rotating rings outward for proper alignment.

How can I progress or regress the Ring Support Hold?

Regress by using a box for foot support or performing holds with rings lower so feet touch the ground. Progress by increasing hold time, elevating legs, or moving to ring dips and support-to-press drills.