Support Hold on Gymnastic Rings
The Support Hold on the gymnastic rings engages the entire upper body, especially the chest, back, and shoulders. Due to the instability of the rings, it requires more strength and body tension than the Parallel Bars Support Hold.
According to this study, muscle activity in the chest and back muscles is higher on the rings, while the Parallel Bars Support Hold places more demand on the trapezius muscle.
Necessary equipment
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Support Hold on Gymnastic Rings - the correct execution
- Jump into the support hold
- Arms are extended
- Palms face your body
- Rings are close to the body
- Keep shoulders low
- Head is in extension of the spine
- Core and glutes are tensed to the maximum
The exercise Support Hold on Gymnastic Rings is intended to be used as a hypertrophy exercise.
Which muscles are trained by Support Hold on Gymnastic Rings?
Primary trained muscles for Support Hold on Gymnastic Rings
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Support Hold on Gymnastic Rings:
Ring Turned Out Support Hold
The RTO Support Hold (Ring Turned Out Support Hold, straight-arm support in a supinated grip) is one of the most challenging exercises on the rings because it requires a lot of strength, stability, and control. The chest and back muscles have to work especially hard to keep the body stable—especially when the rings are turned outward.
At the same time, the shoulders tend to tilt forward, so the shoulder muscles must counteract this movement. Additionally, many small muscles are involved in maintaining a steady position and preventing wobbling. Since the muscles not only need to be strong but also well-coordinated, this exercise is particularly demanding.
However, with regular training, you can build the necessary strength and control to master the RTO Support Hold.
Necessary equipment
Ring Turned Out Support Hold - the correct execution
- Jump into the support hold
- Arms are extended
- Rings are close to the body
- Palms point forward
- Turn the palms only as far as you feel comfortable and safe with them
- Keep shoulders low
- Head is in extension of the spine
- Core and glutes are tensed to the maximum
Similar exercises to Support Hold on Gymnastic Rings
Parallel Bars Support Hold
The support on the parallel bars is a classic exercise that primarily trains the chest, shoulder, and arm muscles while stabilizing the core. You support yourself with straight arms on the parallel bars, enhancing body tension and balance. This exercise is a foundation for advanced movements like Dips and L-Sit, as it builds the necessary upper body strength and control.
Ring Dips
Ring Dips are a challenging variation of classic Dips on parallel bars, requiring a great deal of stability and strength. They engage more muscle groups and promote strength and symmetry in the chest, triceps, and shoulders. Dips on the rings prepare you for even more demanding exercises, such as the Ring Muscle Up.
Dips on the Parallel Bars
Parallel Bar Dips are an effective exercise for building strength and muscle mass, particularly in the chest and triceps area. They are well-suited for training with additional weight, such as a weight vest or dip belt. Although parallel bar dips require less stabilization than Ring Dips, they are ideal for anyone looking to specifically build muscle mass and strength.
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