The Overhead Ring Fly

How to do the exercise

The Overhead Ring Fly is a great bodyweight exercise that builds chest strength and improves straight arm power. By bringing your arms overhead instead of to the sides, you specifically target the chest through a long range of motion and challenge shoulder stability. Here’s how to perform the Overhead Ring Fly correctly:

1. Starting Position

Set the gymnastic rings to about waist height. Grab the rings with straight arms next to your hips and step forward into a leaning position. From there, keep your body in a straight line and your core engaged.

2. Lowering Phase

Slowly let your arms travel overhead in a controlled arc while keeping them straight. Maintain core tension and avoid arching your lower back. Go only as far as you can while keeping control and stability, feeling a strong stretch across your chest and shoulders.

3. Pushing Back Up

Engage your chest muscles and push the rings back to the starting position, keeping arms fully extended. Focus on controlled movement without bending your elbows.

4. Reset and Repeat

Return to the initial position with arms in front, stabilize your core again, and repeat for the desired number of reps. Keep tension throughout the whole movement to maximize chest activation and straight arm strength.

Recommended Equipment for the Overhead Ring Fly

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Workout Rings - For functional training anywhere thanks to easy setup and portability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Overhead Ring Fly is highly effective for chest development and building straight-arm strength:

• Maximizes chest activation through a long overhead range of motion

• Develops straight-arm strength crucial for advanced calisthenics skills

• Improves shoulder stability and mobility under load

• Strengthens core and total body control in dynamic positions

This makes it a perfect exercise for athletes working toward moves like the Iron Cross, planche progressions, or simply aiming for stronger, more defined chest muscles.

Main muscles used

The Overhead Ring Fly mainly targets:

• Chest (Pectorals)

• Front Deltoids

• Serratus Anterior

• Core muscles (for stabilization)

By practicing this exercise consistently, you’ll develop balanced pushing strength and improve control in extended arm positions.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Overhead Ring Fly include:

• Bending the elbows: Keep your arms fully extended to maximize chest and straight-arm activation.

• Arching the lower back: Maintain core tension and avoid overextending the spine.

• Going too deep too fast: Progress gradually and only lower as far as you can control.

• Letting rings wobble excessively: Stabilize your shoulders and move in a controlled path.

• Rushing the movement: Slow and controlled reps are key for safety and muscle growth.

Focus on building strength step by step to avoid injury and ensure long-term progress.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!