Ring Extended Plank

Muscles worked

Setup

1. Adjust the rings so they hang approximately 6-12 inches off the floor.
2. Grip the rings with a neutral grip (palms facing each other) and assume a standard plank position with feet hip-width apart.
3. Ensure your shoulders are stacked directly over your wrists and your body forms a straight line from head to heels.
4. Engage your glutes and tuck your pelvis slightly to create a hollow body position.

How to do it

1. Inhale and slowly push the rings forward, extending your arms overhead while keeping your core braced and hips level.
2. Reach as far forward as you can maintain control without allowing your lower back to arch or your chest to sag.
3. Exhale and use your lats and abdominals to pull the rings back toward your midsection, returning to the starting position.
4. Maintain a controlled 3-second eccentric (extension) and a 1-second concentric (return) tempo.

Form checklist

• Keep your elbows locked out or slightly soft; do not allow them to bend during the extension.
• Maintain a posterior pelvic tilt throughout the entire range of motion to protect the lumbar spine.
• Prevent the rings from drifting outward; keep them tracking straight ahead.
• Keep your head in a neutral position, looking at the floor slightly in front of the rings.

Pro tips

• Think about 'pulling' the floor toward your feet with your lats to initiate the return phase of the movement.
• Squeeze your glutes and quads as hard as possible to create full-body tension, which stabilizes the spine against the increasing lever arm.

Make it harder

• Incorporate a 3-5 second isometric hold at the point of maximum extension.
• Elevate your feet on a bench or box to increase the percentage of body weight shifted onto the upper body and core.

Frequently asked

What muscles does the ring extended plank work?

The ring extended plank primarily targets the abs, lats, obliques, pectorals, and serratus anterior, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the ring extended plank?

The ring extended plank uses suspension trainer.

Is the ring extended plank good for beginners?

The ring extended plank is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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