Step by step instructions, muscle activation and variants for the Ring Extended Plank.
An advanced ring plank variation in which the arms are pushed forward beyond the shoulders, dramatically increasing the lever arm and loading on the core and anterior shoulder. Holding this position on unstable gymnastic rings requires exceptional midline stability and shoulder strength.
Common mistakes content is coming soon.
The Ring Extended Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.