Killer Ring Chest Workout (It's Weighted!)
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- Опубліковано 3 жов 2024
- Want to build a huge & strong chest with gymnastic rings?
Do these weighted exercises and hit traditional bodybuilding sets/reps!
Weighted Ring Dip 1RM (3 attempts max)
Back-Off Sets 3x6-10
Weighted Ring Pushup 3x6-10
Ring Flyes 3x8-15
Optional: Ring pushup dropsets on each or final set
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#shorts #chestworkout #rings
People don't understand how hard the Ring Dips are
It's a darn shame.
I still don't. As someone who always did normal dips a ton, & not really bench press, i could use significant weights on ring dips the 1st time i tried them, & do many advanced exercises instantly(pelican push-ups, archer dips etc.). Many have tried my rings out of curiosity when i've had them at the gym with me. Exactly 2 people could do a dip with them, & it was far from pretty. An elite powerlifter, & a very much beginnerish guy who i made do normal dips since he started training with me. 90% of people who tried couldn't even get in the starting position. It's weird.
@ok Yea yea
I tried rings and cant do a single dip goddamit. I can do 10kg weighted otherwise
@@FakeAccount-xy6fu 10kg is propably far too little to progress to rings. Bare minimum would be to master bodyweight on normal dips, hitting maybe i dunno atleast 20 solid reps.
“Don’t stress about the number just do the work”-Alex 2021, THIS IS WHAT I NEED TO KEEP REMINDING MYSELF!
No cap but you're great at the short format imo a ton of useful info no faff
I appreciate that man!
@@AlexLeonidas should start a tiktok and get a bigger audience
@@hastpojken19 I second this
yes , it is more concise
Rings are something else weighted, You get crazy ligaments, tendons and muscles of steel in shoulders and chest
Holy fuck bro doing that much weight on ring dips is absolutely insane. You’re strong as shit keep it up
A small tip for your own workouts Alex: you aren't getting the full benefit of rings if you aren't turning them out at the top. That's where the magic happens. I can confirm that my biceps blew up more than my chest doing ring dips and ring push ups, haha!
I have a feeling he's using that style for a good reason. Probably can load more weight and keeps the form similar to his form on barbell and other lifts for better synergy and carryover.
@@dojanglesclimbeah I do them weighted too and I don’t externally rotate on weighted cause it’s easier to not but without weights holy canola oil it goes hard
Did some ring dips today after about 6 months off from rings. Quite the workout to say the least. Love the videos Alex!
Most gym bros will never know how hard it is to even complete a dip on rings
or any dip.
one of the only exerxices i could never did well is dips, simply i can"t
My gym partner was wondering why I was working out more at home for my upper body. Brought him over one day and he was very humbled and the following week ordered some himself. We only go to the gym now for legs. If you got a weighted vest to progress your load these can literally do it all for your upper body training. Gymnast are jacked for a reason.
This is too good to forget. Saved! Thank you!
Your front delt looks crazy pumped.
I see so many single muscle workouts that have 6 or more exercises, but 3 compound exercise variations really is the way to go!
The shorts are great, more condensed information
Nice exercises!
0:00 Ring Dip
0:23 Ring Pushup
0:35 Ring Flyes
Great content as always!
I have the same adjustable ring straps and they're by far the best in my opinion!
Youre killing it man :)
I like how you're holding the weight on the loading pin between your legs. Looks like a good way to increase full body tension, rigidity, irradiation, good posture. I'm going to try that next week.
You should do one of your upper body workout videos except its all weighted movements.
Will do
@@AlexLeonidas can i ask does this exercise targets all the chest muscle?
Upper middle and lower?
Weighted pull ups
Weighted dips
Weighted inverted rows
Weighted ring push ups
@@ruzcelbeltran bro there is no middle chest. Science says there is only 2 portions- upper and lower. So this workout he showed targets the lower very well and also a little upper chest aswell bcuz rings target upper chest more. I would recommend swithing out normal ring pushups to decline ring pushups. That way ur hitting the chest completely and also using more shoulders. triceps already get stimulated enough. Perfect workout
the ring flies from that depth are super impressive
DAMN ALEX, LOVED THE VIDEO🔥
Guaranteed chest pump! 💪
Fact!! 💪
Seems like the risk for injury could be quite high here. I dunno, just guessing.
Hey man, really appreciate your channel and all the info you are providing.
Ive completely switched from bar dips to ring dips, only using bar dips as a finisher.
But lately i've read that ring dips are terrible for shoulder joint health and that doing them weighted is an extremely bad idea.
Maybe you could do a video about dips and shoulder health? Specifically ring dips. Thanks again for all your hard work, peace
Hey Alex, great workout! Will definitely give it a go next training session as I didnt max out on the ring dip for a long time. I did want to tell you as im not sure if youre aware or not, but there has been a study done which shows that RTO dips and pushups have an increase in the activation of the chest. I know that you dont focus so much on the RTO part on the rings but this may interest you a little bit more knowing this info. I know that you recently shared some of Micha Schulz and I know that he shared this info on his instagram, so definitely ask him more about this as I think it was one of his followers who told him this aswell. Definitely worth doing both variations tho💪🏼💯
Good workout Alex.. I live rings too! By the way.. since a long time you have been putting out great contents. Greetings Form Italy
Also try turning out the rings to strengthen the ligaments and your bicep tendon more in your elbow and also to help get a better contraction in your chest
I recently saw someone doing a ring dip with 150lbs added. Insanity
Love it alex!
That moment when you can literally SEE his front delt popping out of his shoulder
No BS straight factful workout
Alex, could you do a video on how to correctly do the Dumbbell Crush press? I love the exercise, it's great for tricep development, I just have trouble keeping my shoulders pinned back during the exercise
Thanks Alex! Got the rings after following your channel. One of the best fitness investments ever.
I also had some fitness questions:
I'm trying to go on a cut but can't afford enough protein while also keep calories low. What is the minimum amount of protein per kg? And is it total mass or lean mass?
And lastly, I want to implement static stretching after workouts and rest days but will that affect muscle growth because I get DOMS after only stretching as well?
1) It would be ideal to get 0.8g per pound of bodyweight for optimal gains, which matters even more when cutting so I won't be recommending any minimum amount since this is low by design. If you want, base it off lean mass and you should still be fine.
2) Doesn't matter, but you shouldn't be getting DOMS after stretching unless the movement is brutal.
That's a strong performance...
Yo Alex what's your take on doing a calisthenics based Anterior/Posterior chain split ? Like doing pushups, squats, abs for the first day and then pullups, back extensions and RDLs on the second day?!
Regards from Kosova
Sounds cool
killer
when you gonna test out Nucleus Overload on a different bodypart? idk how good your calves are but might be cool to try a NO cycle on them and update us?
I think bulgarian dips are even better for your chest. You could try to do the archer bulgarian dips also.
I do weighted ring dips and push ups and i dont think chest fly is really necesary, push ups are superior
It is actually neccessary because it helps prepare you for skills like the "Iron Cross" and static straight arm skills bro.
Do you have a video talking about ring dips in depth? I searched your channel and couldn't find anything. I tried to do a set today and surprised when I couldn't even do one rep despite being able to do ten on a dip station.
This is absolute chest and triceps destruction even with bodyweight alone.
I’ve never seen front delts these big holy
I need to get me some rings they look killer.
They really are man
Looking yoked AF 💪
Thanks Nicolas 💪
Gotta order me some rings my bench has dropped to like 150 max idk when I moved gyms feel weak af on bench.
That’s hardcore but my shoulder joints would snap from that😂
Check this out ua-cam.com/video/KXqVAe7OF-o/v-deo.html
Hey Alex, people say that chin ups are safer for shoulders but my shoulders feel better doing pull ups, even when weighted. Should I keep doing weighted pull ups or should I switch?
Totally agree here, 😊 I get pumped every session on the rings
Hey, Alex, how are you doing? So, listen, a while back I was doing weighted ring dips, I got to +35kg x 3 reps, but then I watched some videos and ppl were saying that the correct ring dip must be executed with the elbows tight to the body. I was doing them like you, opening my elbows while pushing up, so I concluded I was doing it wrong and was going to get hurt. I started all over again and I'm having a hard time progressing doing them "the right way". Could you give me any suggestion? Should I go back to how I used to do it or just be pacient and insist in the closed elbows thing? Thank you, man. All the best.
final exerise, iron cross
Need some calisthenics leg workout too.
Indeed.
Alex your workouts are to difficult for a lot of people.
Many beginners like me can't even do ring Dips without weights.
Please make a progression guide how we should start and progress with calisthenics / ring training.
For the whole body that would be great. :-)
And I have a question as a beginner what is better for me.
Trizeps training :
Bench dips or diamond push ups?
or both?
Do the target the triceps the same way?
Them rings aint no joke
Chest front delts serratus anterior rectus abdomnis and triceps equal destroyed !
EVERY1 ADD PSEUDO RING PUSH UP its my first excercise and i get pumped from the first set
Do you do a push-up drop set after ever set of flys or just the last set
Hey Alec, I tried doing a neck routine for the first time. Since it was my first time, I started with BW, but got really bad nausea on the second set.
I couldn't even ignore it either because everytime I even get back in the position I start to feel like I was going to vomit. Just last week I got a similar feeling from training legs, tried to ignore it, and ended up projectile vomiting, so I know if I continue it'll happen again.
Any tips to prevent this? Or do you have any neck curl recommendations that don't involve lying? I think I may be able to avoid the feeling for a bit if I could do it standing up but I'm not too sure.
There’s not much point training your neck but FitnessFaqs has a video on it if u want.
Your nausea might be caused by dehydration or you could just be working harder than your body can handle; try taking it a little slower and drinking more water :)
Do you find that bar dips are superior for triceps?
Is there a reason you do not turn out the rings at the top of your dip. From my understanding to properly preform ring dips you have to turn out the rings at the end of the dip in order to supinate your bicep. Is it because u are going so heavy that you are scared that turning it out will cause an elbow injury?
I find that way too risky for injuries.
Weighted ring eccentrics WILL get you sore af,always do a small set at the end to really tax it out
Are those rings strong to hold that much weight
For max pressing strength is rto necessary? When I do weighted ring dips I always rto. Does that extra squeeze make the difference?
Very humbling 😂
Oh my gosh what. The freaking strength. Sheesh, bro. I just started ring pushups could you chill 🚑😅
hey alex how would you balance out hspu weighted dip and pullup, muscle up, pushups, rows in an ideally 2x a week upperbody workout, and getting 2x week frequency on most of the vertical exercises. im still doing 2 arm isos 1 for bis and 1 for tris, i got legs all sorted out just need some help with this please
Alex! What's a good alternative lower body exercise to squats or box squats? I can't do them to a fucked knee I was born with. I can't directly put large amounts stress on my knee joint and I can't bend my right leg more than 90 degrees. But I want to get big legs and nice glutes still. Asking here since you don't do Q&A anymore :/
Loving your channel since 2015!
What can you do, is the question? It's extremely difficult to provide advice if you have a messed up knee from birth. Box squats are generally low stress so if you can't do those idk what to recommend. It would have to indirect through things like trap bar deads.
Reverse lunges
@@AlexLeonidas I see, thank you for your response anyways Alex. Love the channel!
I think you could get nice glutes from reverse hyper extensions since those dont require you to bend the knee
You can get nice gglutes from all hip hinges exercises (deadlift, RDL, SLDL...)
I need sean nalewanyj to take a look at this..
Even unweighted with emphasis on mind muscle connection , if you do lets say higher volume about 5x10 you will get pumped as fuck at wichever level you are
Okay how did he just do that
With those weighted ring dips I can see my pec tear already. I rather train safe and without injury
lmao
lmao. Not everyone can do weighted ring dips. Even going to casual 3 x 10 is humbling already. But rings allow you to train deep and hard like dumbbells at high loads. Overtime, your shoulders and pecs are going to be like steel springs for trucks
ive did heavy dips and after few days for the next workout i realized i have a issue with my shoulder its like its streched a lot while doing dips :(
What straps are you using?
hey alex, when doing pullups and chinups(weighted and bodyweight) I tend to fatigue my forearms more. literally my forearms will be pumped twice as much as back or biceps... and it's not a grip strength issue, I think it has to do with my form. any tips?
You need to engage your back more try scapula pullups
Does anyone know where i can order the best bang for my buck rings.
Rings are insane for chest due to instability. Chest needs to work really hard just to keep rings close to the body.
Aamiin
hey alex great video from a great men...can i apply principles of bodybuilding in wieghted calesthenics for trength gains like for example wieghted push up 3 sets of 5 to 8 reps....
100% yes! And this workout is pretty appropriate for that, but for pure bodybuilding you can skip the 1RM.
What do u use to speed up the hair loss?
Nothing, my hair loss has been slowly progressing since 2015
Swear you look bigger in every vid Alex.
The fat loss illusion!
Start with weighted ring dip working up to a heavy single..... That's bodyweight
What is your opinion in bulgarian ring dips? And with an L sit?
Those are excellent, hits the pecs super hard. L-sit makes it even more humbling but you don't need it.
Do ring dips build shoulders?
They do, but there are better alternatives. Try to do ring pike push ups (add weight if too easy) going deep on the way down... you feel them in your shoulders like crazy man
Squat rack link?
You've been hyped on the rings lately huh? Haha
RTO!
Dont ever look directly at the camera mid-set.. ever again.
1rm every workout?
For the first workout only, then you can keep the percentages the same moving forward.
@@AlexLeonidas so you use the same week every workout but increase reps if possible?
pls explain to me i need to understand
ALGOOOOO
Why is my weighted Pullups getting weaker 2 months ago I could easily do 3x5 with 20 kg now I can barely do 1x5 with 5 kg. My other lifts are getting stronger including Rows and Curls. I have gained like 5 pounds so I have nit just gotten fat. Please help me out
You need a better program for weighted pullup specialization.
Bro, if you gained 5 pounds: it results that you have more weight on you when you do pullups, so it's normal that the exercise is harder.
Out of that, you need high volume on pullups imo, so if you just do strength training on them, you may not progress as good as if you did a lot of pullups with volume.
No RTO?
This is one workout and RTO isn't necessary for general chest gains. Great exercise though.
RTO dips > weighted dips imo . still good tho
What are RTO dips?
@@LMarcon11 RTO= Ring turn out, before you start the movement your ring is supposed to be turned out and when you go back you have to rotate them. harder but awesome
@@Niebert thanks! That's how I do it too. But can't you add weight while doing it? I never tried wt dips
Na
Shoulder impingement much?
No dislikes yet, wtf I literally refreshed the video after my comment and a single stubborn dislike has popped up
Bro U r strong AS FUCK
But If U Focus on that lokout U will get untapped strength. Especially in your biceps tendons and ligements
Thanks man, definitely going to take those RTOs more seriously.
@@AlexLeonidas 💪
People dont know...ring dips can even humble the strongest gym bros...ita looks easy but its not 😂
Doing 1 RM on rings is not the best thing to do. You might hurt yourself. It isn't even the best idea to do for strength because of the instability.
This is not the true Alex from years ago. But fair enough, I get it. UA-cam is a business just tryna get that money up fair enough man.
This video isn't for the money, in fact I'm going to make 3x less since monetization doesn't work the same way with shorts and the demand is extremely low for topics like this (which blows my mind but that's another topic). Only thing that isn't "me" per say would be the shorts format, but that's just adapting to the times in this short attention span fitness world/current generation of lifters. Sad but it is what it is. Lastly, people change and calisthenics is something I'm extremely passionate about.
@@AlexLeonidas I guess I mean more so the way you act and even speak in your videos now compared to years ago. You used to have a slight attitude and unique personality. Now you’ve blended in with all other fitness influencers on UA-cam.
@@teodormrdenovic1981 That's just called getting older homie. I was 17 years old when I started this channel, do the math and that attitude starts to make sense. I literally can't bring myself to act the way I used to, except for some segments like "most roiders will fail you" and the one on chain dips.
There's no shame in using "normal" exercises in weight training.
Time waster.
This is crazy 🔥 for anyone who’s struggling getting that perfect chest…. I’ve just uploaded a video on my channel