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.
The exercise Support Hold is intended to be used as a hypertrophy exercise.
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.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
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.
The support hold on the gymnastics rings is a more challenging variation of support on the parallel bars because the unstable rings place additional demands on strength and stability. Compared to the support on the bars, ring support requires more strength in the shoulder, chest, and back muscles. It also serves as the foundation for advanced exercises like Ring-Dips and Ring-L-Sits.
The RTO (Rings Turned Out) support hold is an extremely demanding exercise on the rings, as it requires both strong muscle engagement and excellent coordination. Large muscles like the chest and back work at full capacity, while smaller muscles like the rotator cuff provide stability. The shoulders must be actively pulled back to prevent tipping forward, which demands a lot of strength and control. This combination makes the RTO support so challenging, but with consistent training, this exercise can be mastered.
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