Ring Fly

Introduction

Ring flyes: extremely demanding pectoral isolation movement.

Anatomy and Muscles Worked

• Primary muscles: pectorals (intense isolation), shoulders

Step-by-Step Instructions

1. Push-up position on rings.
2. Open arms laterally (fly motion).
3. Control descent, do not go too far.
4. Return by squeezing pectorals.

Recommended Sets and Reps

• 3 sets of 6 to 10

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Very stressful for shoulders and biceps. Start with reduced range.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.