30 minute intermediate chest workout with rings

Here's everything you need to try our 30 minute intermediate chest workout with rings. 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
01/04/24
In This Workout
  • Circuit 1
  • Ring Press Up
  • Ring Eccentric Press Up
  • Circuit 2
  • Ring Chest Flies
  • Ring Dip

Circuit 1

Complete this round 3 times.

Ring Press Up

Complete 8 repetitions

Coaching Tips For Ring Press Up

Follow these cues to perform Ring Press Up correctly:

  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Lower chest to ring level.

Ring Eccentric Press Up

Complete 5 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.

Circuit 2

Complete this round 3 times.

Ring Chest Flies

Complete 6 repetitions

Coaching Tips For Ring Chest Flies

Follow these cues to perform Ring Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

Ring Dip

Complete 10 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.

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This workout was made by Sean Klein

Sean Klein

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