Rings Workout Beginner Level for Building Strength and Mass

Looking to build shoulder strength, mobility & MASS? Look no further than this gymnast ring workout for beginners. Each strength exercise has a regressed version so you can hop in no matter your fitness level...

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The gymnastic rings are the best way to build upper body strength and mass. The rings build shoulder and core strength through a variety of unstable movements. This Ring routine is geared towards building foundational strength in the traps, lats, pecs, delts, core and hip flexors. One of the best parts is you can do this ring workout at home or anywhere you can hang your rings.This gymnast ring workout includes:
Ring Support Hold 0:48
Ring Row 1:49
Tuck to Invert Hold 3:05
Ring pushup 4:11

Learn more & stay connected with Josh

[StJohnsPl]

I've had my rings for 20 years now and am still using them at 71 :)

[JumpRopeVeteran]

The rings are a game-changer. I've been working out with them for about three weeks and I'm hooked. Thanks again for your content.

[KM-oy]

I’ve just gotten into the rings at age 61 & lovin it, thanks for the video!

[silverman]

I am 53 and I started training on the rings one year ago, 3 days per week. I started with TRX then I switched to parallettes for calisthenics ( it helps to develop a good core) and then I switched to ring excersises. This process has helped me a lot....!!

[phantomlord]

Ring Support Hold 5 - 15 sec
X 5-6 sets

Ring Row 5-10 reps
X3-4 sets

Tuck to invert Hold 1-5 reps w/3 sec pause
X5-6 sets

Ring pushup 3-6 reps
X3-4 sets

[PedroPauloMota]

Just got my first rings and it’s beyond any expectations. My muscles never felt this good, just by practicing stabilizing on the rings. I think you inspired me to get them. Thank you! 😌

[AlexandruVataman]

I’m 35 and just ordered my rings. To be honest, this was my dream since I was a child. Now, it’s time to make dreams come true. Can’t wait to start.

[curiousgee]

I’m 54 and I wanna look like you when I grow up.

[solfeinberg]

Bravo, for making exercising super accessible. I know everyone wants to progress and be advanced, but I would go so far as to say, not only do you want to start where you're at (or a little easier) and really respect that so you never hurt yourself but it doesn't matter where you get to. If you work out, you'll be stronger than you would be if you didn't. And if you're careful and adjust before things hurt you'll also feel better. I think this is important.

[yungwendigo]

0:47 Ring Support Hold
1:17 Assisted Ring Support Hold
1:52 Ring Rows
3:07 Knee Tuck to Invert
4:16 Ring Push Ups
Or go to 6:20, he has workout, reps and time.

[andresmarino]

After your suggestion, I ordered some rings. I watched your ring related videos and took notes and made little drawings to have as a guide . Took them to the local park ( in an area me and my kids refer to as muscle town ). Even from the first moment of hanging, truly releasing through the shoulders I felt my spine crack naturally in a way that if I tried to. Rack my back intentionally, it wouldn’t have covered some of the areas I felt a pop in . It was pretty satisfying. You are a really good instructor… but you make it look very easy - clearly my stabilizing muscles are not there and there was much trembling and correcting at certain points of range of motion within an exercise. I saw another ring guy at Muscle Town and he was helpful and stated that hands down the best purchase he made that year. Thank you for your content .

[slashcare]

Nice. Just got my rings a few days ago. Even pushups with rings are harder compared to regular ones. Looking forward to the progress.

[Strengthside]

The Ring workouts are why I've gained tons of upper body strength and mass in the last year. Here's a few tips...
Be realistic with yourself and use the regressed variations if you are not quite ready for the full movements. Injuries don't help gain mass 🤪.
Do this 2x a week. Start at the lower end of the rep ranges and build yourself up over time.
The rings are challenging and fatiguing but don't be frustrated, you will see progress fast.
Have fun with this ring workout everyone! 💪🏽👊

[TaylorTeets]

Just found your channel and I’m stoked! This is exactly what I’m looking to do, improve flexibility, stretching and build a strong, yet slim, body. Just ordered my rings! Thanks for the videos and inspiration! 👍🏼👍🏼

[paulmaloney]

He's in good shape, he's lord of the rings

[rockingdude]

Thank you so much for this video. Just recently I installed some rings in my flat because I had no chance of installing a pull up bar and those things are just crazy. Ive been working out almost daily with them and they are simply fantastic. I'll never ever will workout without them from now on.

[peterbrown]

Just got my rings today! I knew it would be hard but wow is it humbling! Thanks for the inspiration

[trckster]

Rings are such a fun way to workout. Incredibly humbling.

[edsonmedeiros]

First time I tried to do all the exercises, one by one, and although I’m just starting with rings, it feels awesome!

[understandyourmind]

I love calistenics (never done it), but for some weird reason I started rings in the gym, I love it. Today was my second day (ever) I am 38 years old, weak and non-muscular man. (YET) I realy love the muscle that is appearing from this gymnastic practises. I would love to become stronger with rings so I can be proud. The second day was already 3x better than the first day, I was able to keep myself in the air for at least 30 seconds but then my hands started shaking AF. Would be lovely if I can keep up and build some lovely momentum in this practise. Nice video, thanks.