Ring Butterfly

A static hold on rings where the arms are extended and the rings are turned out, creating a pectoral contraction and building shoulder external rotation with chest stability.

Instructions

1. Mount the rings and reach a support position with both arms locked out and shoulders packed.
2. Rotate the rings outward by turning your hands, externally rotating at the shoulder joints.
3. Continue rotating until your arms form a “W” shape, with rings rotated out and chest engaged.
4. Feel a strong contraction in your chest and maintain this position against the outward rotation torque.
5. Hold this position while maintaining steady breathing and constant tension.
6. The load is distributed throughout your chest and anterior shoulders.

Tips

• This is a shoulder mobility and stability challenge; perform only if you have good shoulder health
• Start with shorter holds (10-20 seconds) and progress to longer durations
• Your shoulders must remain packed and engaged throughout; avoid shrugging
• The external rotation at the rings creates significant pectoral demand
• This movement is unique to rings and provides stimulus that barbells cannot
• Perform 1-2 times per week maximum; this is high intensity for shoulder tissues
• Build toward this from easier ring holds before attempting full butterfly holds
• If shoulder discomfort occurs, reduce ring rotation or discontinue this movement
• This is an advanced mobility and stability movement for experienced ring athletes