Ring Tricep Extension Progressions

Progressions

1. 01

   Steep-Incline Ring Tricep Extension

   • Set rings at chest height or higher for this easier starting angle

   • Grip rings with arms nearly vertical, lean slightly forward so body weight loads the triceps

   • Only the forearms should move, lock your upper arms in place as if pinned in space

   • Lower your forehead toward the rings by bending at the elbows only

   • Keep your body in a straight line from head to heels, brace your core and squeeze your glutes

   • Extend the elbows fully to return to the start, squeezing the triceps at the top

   • Control the descent over 2-3 seconds, don't let gravity pull you down

   • The steep angle makes this the easiest progression, focus on nailing perfect form here

2. 02

   Incline Ring Tricep Extension

   • Set rings at waist height for a moderate forward lean

   • Grip rings with straight arms, lean forward so your body forms a diagonal line from head to heels

   • Only the forearms should move, lock your upper arms in place throughout

   • Lower your forehead toward the rings by bending at the elbows only, control the descent over 2-3 seconds

   • Keep your body in a straight line, brace your core and squeeze your glutes to prevent hips from sagging

   • Extend the elbows fully to push back to the start, squeeze the triceps hard at the top

   • Don't let the elbows flare out to the sides, keep them pointing forward and down

   • This angle is harder than the steep incline, if your body line breaks, go back to the steeper version

3. 03

   Ring Tricep Extension

   • Set rings at about head height for a significant forward lean

   • Grip rings with palms facing forward, lean forward with straight arms so your body is at a steep angle

   • Only the forearms should move, lock your upper arms in place as if pinned in space

   • Lower your forehead toward the rings by bending at the elbows only, control the descent slowly

   • Brace your core hard and squeeze your glutes, maintain a straight plank-like body line from head to heels

   • Extend the elbows fully to push back up, squeeze the triceps hard at full extension for peak contraction

   • Keep elbows pointing forward and down, don't let them flare out to the sides

   • This is the full bodyweight version, if you cannot maintain a straight body line, regress to the incline variation

4. 04

   Weighted Tricep Extension

   • Start with light weight using a vest or belt, increase gradually only when form stays perfect

   • Set rings at head height or slightly lower, same position as the unweighted version

   • Only the forearms should move, lock your upper arms in place throughout

   • Lower your forehead toward the rings by bending at the elbows only, control the descent even more slowly than unweighted

   • Brace your core hard and squeeze your glutes, the added weight makes it harder to maintain a straight body line

   • Extend the elbows fully to push back up, squeeze the triceps hard at full extension

   • Keep elbows pointing forward and down, the extra weight will try to push them out

   • If your form breaks or upper arms start drifting, reduce the weight before adding more

Common mistakes

• Hips sagging or back arching during the movement
• Elbows flaring out to the sides
• Upper arms moving instead of staying stationary
• Dropping into the bottom position too fast
• Not fully extending the arms at the top