The Best Gym Ring Exercises to Build Upper Body Power
Gym rings aren’t just for gymnasts anymore. They’ve made their way into home gyms, outdoor workouts, and even CrossFit boxes — and for good reason. Gym rings offer a unique combination of instability, mobility, and intensity that’s unmatched by traditional gym equipment.
The Versatility of Gym Rings
Whether you’re indoors or out at the park, gym rings go with you. They’re lightweight, portable, and don’t need a full gym setup. You can hang them from a pull-up bar, a tree branch, or even a sturdy ceiling beam.
Gymnastic Roots with Functional Gains
Originally designed for gymnastics, rings demand serious control from your muscles. You’re not just pushing or pulling — you’re stabilizing. That builds strength that actually translates to real-world movement.
Indoor & Outdoor Flexibility
Need a quick upper-body blast in your backyard? Gym rings are made for it. There’s even a wide range of gym rings outdoor options built to withstand the elements.
What You Need to Get Started
Choosing the Right Gym Rings
Before jumping into your workout, it’s key to pick the right rings. You’ll see plenty of options out there — plastic, metal, and wood. So which one should you go with?
Wood Gym Rings vs Plastic
Hands down, wood gym rings offer the best grip and feel. They’re naturally textured and don’t get slippery, even when your palms get sweaty. If you’re serious about training, wood’s the way to go.
Setting Up Your Rings at Home or Outdoors
You’ll need an overhead anchor — like a pull-up bar, squat rack, or sturdy beam. If you’re heading outside, look for a horizontal tree branch or monkey bars. Make sure your setup is stable and can support your weight.
Safety First – Tips for Beginners
Always double-check the straps and buckles
Start with slow, controlled movements
Use chalk or gloves if needed
Warm up your shoulders properly
Warm-Up Before You Go All-In
Cold muscles and unstable rings? Not a good combo.
Dynamic Upper Body Mobility
Spend 5–10 minutes warming up with arm circles, band pull-aparts, and shoulder rolls.
Activating the Core and Shoulders
Don’t neglect core engagement. Try planks and dead hangs to fire up stabilizers.
Best Gym Ring Exercises for Beginners
These movements are perfect if you’re new to gym rings training or working on foundational strength.
Ring Rows
Great for your back and biceps. Adjust the angle for difficulty — the more horizontal your body, the harder the row.
Ring Push-Ups
These feel a lot harder than regular push-ups. Why? Because the rings move! You’ll work your chest, triceps, and stabilizers like crazy.
Ring Support Hold
Just hold yourself on top of the rings. Sounds easy? Try it. It’s amazing for shoulder and core strength.
Ring Scapular Retractions
These teach you to activate your back muscles and improve posture — a key step before pull-ups or muscle-ups.
Intermediate Gym Ring Exercises
Once you’ve mastered the basics, it’s time to level up.
Ring Dips
Incredible for your chest, triceps, and shoulders. Lower slowly, stay tight, and push through the rings.
Ring L-Sit
Sit suspended with your legs straight in front of you. It torches your core and builds endurance in your hip flexors and shoulders.
Bulgarian Ring Rows
A single-arm variation that hits the back, core, and biceps in one go.
Ring Tucks and Knee Raises
Build up your core and prep for advanced static holds like the front lever.
Advanced Gym Ring Moves for Upper Body Power
Ready to beast out? These moves take serious strength and skill.
Ring Muscle-Ups
A combo of a pull-up and a dip. Explosive strength meets technique. Master the transition and you’re golden.
Ring Archer Push-Ups
One arm stays extended while the other pushes — creating an off-balance load. Killer for chest and shoulder strength.
Ring Front Lever (Progression)
Start with tuck levers and work toward the full hold. Insane for lats and core.
Ring Handstand Push-Ups
The ultimate vertical press. You’ll need balance, strength, and bravery.
Gym Rings for Outdoor Training
Benefits of Training in Nature
Fresh air, sunshine, and a natural change of scenery do wonders for your motivation and mood.
Weather-Proof Setup Tips
Use waterproof straps and pack your rings in a dry bag. Check trees and structures before every session.
How to Structure a Ring Workout Plan
Consistency beats intensity. Stick to a plan.
Strength Split for Upper Body
Try this 3-day split:
Day 1: Push (Push-Ups, Dips, Handstand Progressions)
Day 2: Pull (Rows, Pull-Ups, Archer Rows)
Day 3: Core + Static (L-Sits, Levers, Support Holds)
Progressive Overload with Rings
Increase reps, sets, or difficulty week by week. You can also slow down tempo for added challenge.
Sample 3-Day Ring Routine
DayExercisesSets x Reps
Push Ring Push-Ups, Dips 4 x 10
Pull Ring Rows, Muscle-Up Progressions 4 x 8
Core/Static L-Sits, Tucks, Support Hold 3 x 20-30 secs
Common Mistakes to Avoid with Gym Rings
Poor Form Under Fatigue
Rings punish sloppy form. Stop your set before form breaks.
Skipping Progressions
Don’t jump straight to muscle-ups. Nail the basics first.
Not Using Core Stabilization
Every movement starts from the core. Keep it tight and engaged.
Why Wooden Gym Rings Are Ideal
Better Grip and Comfort
Wood feels natural and offers better friction. You won’t slip mid-move.
Durability and Longevity
Unlike plastic rings, wooden ones won’t crack or degrade with sunlight or heavy use.
Where to Buy Quality Gym Rings
Ready to buy your own set?
Recommended Options for Home and Outdoor Use
Whether you're a beginner or training advanced moves, choosing reliable equipment is a must.
Link to Buy from Mindset Builder
👉 Buy Premium Wooden Gym Rings Here
They’ve got a great selection of durable, high-quality gym rings for beginners, pros, and outdoor athletes alike.
Conclusion: Start Building Strength with Gym Rings Today
Gym rings aren’t just for gymnasts — they’re for anyone who wants real, functional, upper-body power. Whether you're just starting or you're looking to master the muscle-up, gym rings provide unmatched versatility and challenge.
And the best part? You don’t need a fancy gym. All you need is a pair of rings, some open space, and the motivation to get stronger every day.
FAQs
Q1: Are gym rings good for building muscle?
Absolutely! Gym rings challenge your muscles in new ways due to instability and full range of motion.
Q2: Can beginners use gym rings effectively?
Yes! Start with basic exercises like ring rows and push-ups, and progress gradually.
Q3: What muscles do gym rings target the most?
Primarily upper body — chest, shoulders, back, arms, and core. Some leg engagement depending on movement.
Q4: Are wooden gym rings better than plastic?
Yes, wooden rings offer better grip, comfort, and overall training experience.
Q5: Where can I buy reliable gym rings in Australia?
You can get high-quality wooden gym rings from Mindset Builder.