Also known as: ring taps, support hold taps, ring support, ring support taps, support taps

What is Ring Support Hold Taps?

The Ring Support Hold Taps is a medium-level calisthenics push exercise where you hold a ring support and tap the rings together while keeping arms straight. It primarily targets triceps, chest, shoulders, traps and core for improved pressing stability and scapular control.

How to Do Ring Support Hold Taps

  1. Set ring height: Adjust rings just above hip height and check straps are secure. Stand beneath rings and ensure even strap length before starting.
  2. Grip and mount: Grip rings with palms facing each other and jump or press up into a full support with straight arms; engage triceps and depress shoulders away from ears.
  3. Rotate and position: Rotate rings outward so palms face forward, bring legs together and place feet slightly in front to help maintain a braced, neutral spine.
  4. Brace and press: Tighten core, posterior chain, and press ribs down; keep elbows locked and shoulders stable to prevent elevation or shrugging during taps.
  5. Tap and return: Move hands inward until the rings touch, maintaining straight elbows and shoulder control, then return to start. Exhale during the inward tap.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius

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.

While holding this position, move your hands inwards until rings touch. Keep your form while doing this. Then return to previous position.

Repeat for the required amount of repetitions. Don't allow any bend in your elbows.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Support Hold Taps?

Ring Support Hold Taps build pressing stability, scapular control, and core bracing while strengthening triceps, shoulders, chest and traps. They improve ring-specific balance and carryover to presses and dips by training locked-arm support under small movement variations.

What are common mistakes to avoid with this exercise?

Common mistakes include bending the elbows, shrugging shoulders, failing to brace the core, flaring ribs or using uneven ring heights. Fix these by checking straight arms, depressing shoulders, engaging the midline, and practicing on stable, slightly lower rings first.

How can I progress or regress Ring Support Hold Taps?

To progress, add longer holds, slower taps, weighted vest or single-arm variations and higher ring instability. To regress, raise ring height, use feet on the ground for partial support, or practice scapular depressions and straight-arm holds before tapping.