The Ring Tricep Extension

How to do the exercise

The Ring Tricep Extension is an effective calisthenics exercise to isolate and strengthen your triceps while improving overall body tension. The unstable nature of the rings challenges your core and coordination, making it a great addition to any upper body routine. Here’s how to perform the Ring Tricep Extension correctly:

1. Starting Position

Grab the rings with a neutral grip and extend your arms in front of you at shoulder width. Step back slightly so your body is leaning forward in a straight line from head to heels. Keep your core tight and your shoulders stable.

2. Lowering Phase

Slowly bend your elbows and lower your body by bringing your forehead toward the hands. Keep your elbows close to your body. Maintain full body tension to prevent sagging at the hips.

3. Pushing Back Up

Extend your elbows evenly to press yourself back to the starting position. Focus on driving the movement with your triceps while keeping your body aligned and your core engaged.

4. Reset and Repeat

Fully extend your arms at the top, reset your core tension, and repeat for the desired number of reps. For progression, you can adjust the ring height.

Recommended Equipment for Ring Tricep Extensions

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 Ring Tricep Extension is a powerful bodyweight exercise with multiple benefits:

• Strengthens and isolates the triceps effectively

• Improves core stability and body control due to the instability of the rings

• Enhances coordination and even muscle activation on both arms

• Can be adjusted in difficulty by changing foot position or ring height

This makes it suitable for beginners working on form and advanced athletes seeking intensity and variety in their tricep training.

Main muscles used

The Ring Tricep Extension primarily targets:

• Triceps (main focus)

• Core muscles (for stabilization and body tension)

• Shoulders (for joint stability)

• Forearms (for grip and control on the rings)

By maintaining constant body tension, you ensure balanced activation and safe execution of the movement.

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

Mistakes to avoid

Common mistakes when performing the Ring Tricep Extension include:

• Pushing unevenly: Don’t let one arm take over – extend both arms evenly.

• Letting hips sag: Keep your body aligned and your core engaged at all times.

• Rushing the movement: Perform the extension slowly and controlled to maximize tricep activation.

• Flaring elbows out: Keep elbows close to your body to protect your shoulders and isolate the triceps.

• Gripping the rings loosely: Maintain a firm grip for stability and safety.

Progress by gradually increasing the difficulty through ring height, while always prioritizing clean, controlled repetitions.

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:

Please read our legal disclaimer before starting your workout.

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!