30 minute advanced chest workout with rings at home

Here's everything you need to try our 30 minute advanced chest workout with rings at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Press Up to Pike
  • Circuit 2
  • Ring Archer Press Up
  • Ring Dip
  • Ring Eccentric Press Up

Circuit 1

Complete this round 3 times.

Ring Press Up to Pike

Complete 8 repetitions

Coaching Tips For Ring Press Up to Pike

Follow these cues to perform Ring Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Circuit 2

Complete this round 3 times.

Ring Archer Press Up

Complete 4 repetitions

Coaching Tips For Ring Archer Press Up

Follow these cues to perform Ring Archer Press Up correctly:

  • Start in the top of press up in the rings
  • As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest
  • Use the supporting hand as much as needed.

Ring Dip

Complete 14 repetitions

Coaching Tips For Ring Dip

Follow these cues to perform Ring Dip correctly:

  • Maintain control throughout the entire movement
  • Do not dive into the bottom position to gain momentum
  • Try and move in a vertical trajectory.

Ring Eccentric Press Up

Complete 6 repetitions

Coaching Tips For Ring Eccentric Press Up

Follow these cues to perform Ring Eccentric Press Up correctly:

  • Move as slowly as able towards the floor
  • Keep hips in line with shoulders
  • Finish when chest is in line with rings.

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This workout was made by Sean Klein

Sean Klein

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