30 minute beginner chest workout with rings at home

Here's everything you need to try our 30 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Opposite Shoulder Taps from Bear Crawl
  • Inchworm to Press Up
  • Bottom of Press Up Hold
  • Ring Kneeling Tricep Extensions

Circuit 1

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Inchworm to Press Up

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Bottom of Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Ring Kneeling Tricep Extensions

Complete 8 repetitions

Buy Rings
Isolation
Upper Body
Triceps

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

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This workout was made by Sean Klein

Sean Klein

Signature

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