Gymnastic ring flyes for a big chest

by Mike

My favorite chest-specific movement is a ‘flye’ that is performed on gymnastic rings. These can also be improvised with chains and plastic playground rings from a hardware store.

With the handles hanging low to the ground, place yourself in a push-up posture in the ‘up’ position. Now, while keeping your arms straight, allow your body to slowly drop down while your arms gradually extend out to the side, making a ‘cross shape’ with your upper body. You’ve hit bottom when your arms are flat out to the side. Now, SQUEEZE your way back up by first contracting your chest muscles. This is just like a dumbbell flye motion, only it’s upside-down.