What is Ring Tricep Extension?

The Ring Tricep Extension is a medium-difficulty calisthenics push exercise where you hinge at the elbows on gymnastic rings to load and extend the triceps. It primarily targets the triceps while recruiting chest, shoulders and core for stability. Maintain posterior pelvic tilt and tight core to protect the spine and maximize triceps engagement.

How to Do Ring Tricep Extension

  1. Set up rings: Adjust rings to chest height; take a pronated, shoulder-width grip. Step back into a push position with legs together, posterior pelvic tilt and core braced.
  2. Find start position: Hold rings slightly forward of your shoulders, arms extended and scapulae stable. Keep a straight line from head to heels and squeeze glutes for stability.
  3. Begin controlled descent: Bend elbows slowly, letting the rings move forward slightly. Keep hands close, elbows tracking back and maintain core tension to prevent spinal arching.
  4. Pause at bottom: Descend to a comfortable depth where elbows are fully flexed or stopped by control. Pause briefly to keep tension and check form before pressing.
  5. Drive through triceps: Push the rings down and back by contracting the triceps, fully extending the arms while keeping hips level and shoulders controlled.
  6. Reset and repeat: Return to the start with control, re-establish scapular position and core brace, then perform the next repetition with consistent tempo and breathing.

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 benefits of the Ring Tricep Extension?

This exercise strengthens the triceps while improving pressing power, shoulder stability and core control. Using rings increases demand for scapular control and coordination, translating to better bodyweight pressing and joint resilience.

What common mistakes should I avoid?

Avoid flaring elbows, letting the lower back arch, allowing excessive ring swing, and using too wide a grip. Also don’t descend beyond a controlled range or lose core tension, which increases injury risk.

How can I progress or regress this exercise?

Regress by raising ring height, reducing body angle, or performing the move from knees. Progress by lowering rings, increasing horizontal body angle, slowing tempo, adding reps or load (weighted vest) to increase difficulty.