45 minute advanced tricep workout with rings at home

Here's everything you need to try our 45 minute advanced tricep 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Kneeling Tricep Extensions
  • Circuit 2
  • Ring Fall Out Extensions (triceps)
  • Diamond Press Ups
  • Circuit 3
  • Ring Long Lever Plank
  • Ring L-Sit Hold

Circuit 1

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.

Circuit 2

Complete this round 3 times.

Ring Fall Out Extensions (triceps)

Complete 10 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.

Diamond Press Ups

Complete 15 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.

Circuit 3

Complete this round 3 times.

Ring Long Lever Plank

Complete 57 seconds

Coaching Tips For Ring Long Lever Plank

Follow these cues to perform Ring Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the rings and slide them back
  • Ensure you keep hips in line with shoulders.

Ring L-Sit Hold

Complete 25 seconds

The ring L-sit hold is a very difficult anterior core variation that requires a lot of upper body strength.

Benefits of Ring L-Sit Hold

The main benefit of the ring L-sit hold is the strength gained in the anterior core musculature and the upper body as a whole.

How To Do Ring L-Sit Hold

  1. Find a ring support hold position with the elbows locked.
  2. Lift the legs so that the feet are inline with the hips.
  3. Hold this position pulling from the muscles in the anterior core.
  4. Point the toes and keep the legs as straight as possible.

Coaching Tips For Ring L-Sit Hold

Follow these cues to perform Ring L-Sit Hold correctly:

  • Keep the feet in line with your hips as long as possible
  • Maintain an active hang throughout
  • Keep the feet and knees together the entire movement.

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This workout was made by Sean Klein

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