30 minute intermediate tricep workout with rings

Here's everything you need to try our 30 minute intermediate tricep 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
09/02/24
In This Workout
  • Circuit 1
  • Ring Fall Out Extensions (triceps)
  • Circuit 2
  • Ring Kneeling Tricep Extensions
  • Diamond Press Ups
  • Single Arm Ring Plank

Circuit 1

Complete this round 3 times.

Ring Fall Out Extensions (triceps)

Complete 8 repetitions

Coaching Tips For Ring Fall Out Extensions (triceps)

Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:

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

Circuit 2

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

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.

Diamond Press Ups

Complete 12 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Single Arm Ring Plank

Complete 15 seconds

The single arm OH KB Hold is an excellent core strength and shoulder stability exercise. Very similar to the single arm OH KB carry that is more traditionally used, but is more appropriate for those who find this positioning very difficult or have limited space.

Benefits of Single Arm Ring Plank

There are two major benefits to the single arm OH KB hold, primary the benefits are to the core musculature. As we are using a weight on one side of the body, the weight pulls the body to rotate, meaning we will be resisting rotation throughout the hold. This exercise is also a great way to improve the stability and strength of the shoulder joint. It requires you to resist a lot of fatigue and generate a lot of stability in the joint to maintain the position. Finally this exercise can be a great way to more on shoulder mobility. Those who struggle to put weight over their head and keep the exercise technically clean can use this exercise to great effect.

How To Do Single Arm Ring Plank

  1. Start with the kettlebell in the front rack position and press the weight overhead so that the elbow is locked and the arm is completely straight.
  2. Hold as still as possible, keeping a tight core and shoulder joint.

Coaching Tips For Single Arm Ring Plank

Follow these cues to perform Single Arm Ring Plank correctly:

  • Create tension in both rings first and then release one to find the position safely
  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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This workout was made by Sean Klein

Sean Klein

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