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Ring Push and Pull

Get ready to push your upper body strength to new heights! This ring-focused session will challenge your chest, back, and arms with controlled, powerful movements that build serious strength.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Scapular Push-Up

2 sets × 10 reps, 10 reps

Dead Hang

2 sets × 20s, 20s

Main Workout – Compounds

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Dip Progression

Progressive exercise

Accessory Work

3 circuits

Ring Curl - Rings

1 set × 10 reps

Face Pull - Rings

1 set × 10 reps

3 circuits

HS Pushup Progression

Progressive exercise

Lateral Raise - Resistance Band

1 set × 10 reps

Ring Tricep Extension - Rings

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Lat Stretch

1 set × 40s

Triceps Stretch - Overhead

1 set × 40s

Child's Pose

1 set × 45s