Ring Split Fly
Gym Exercise Card
Equipment
The Ring Split Fly is an advanced bodyweight exercise that targets the chest and shoulders, primarily aiming to increase upper body strength and stability. Utilizing gymnastics rings, it combines elements of both a fly and a plank, enhancing core and upper body coordination.
How to do it
- Anchor gymnastics rings overhead at shoulder width apart.
- Grip the rings and lean back at an angle, keeping your body straight.
- Extend your arms out to the sides while maintaining tension in your chest.
- Control the motion back to the starting position, engaging your arms and chest.
- Repeat the movement for the desired number of repetitions.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Sternal Head
Secondary Latissimus Dorsi Obliques Rectus Abdominis Rhomboids Trapezius Middle Fibers Trapezius Upper Fibers Triceps Brachii
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