Ring Tricep Extension

An isolation exercise performed on rings where you lower your body by bending elbows overhead, then extend to return to starting position. Emphasizes triceps with core activation from ring instability.

Instructions

1. Position yourself in a support hold on the rings with arms fully extended overhead.
2. Lower your body by bending your elbows, keeping your arms perpendicular to the ground and elbows in.
3. Descend until your head moves past the level of the rings.
4. Reverse the motion by extending your elbows, pressing back to the starting position.
5. Keep your torso stable and core engaged throughout the movement.
6. Maintain constant tension in the triceps.

Tips

• This movement requires significant tricep strength—master basic dips first.
• Keep elbows stationary and directly overhead.
• The rings add instability, which increases core demand.
• Control the descent to maintain form and safety.
• Lean slightly forward if needed for better positioning.