Step by step instructions, muscle activation and variants for the Ring Split Fly.
The ring split fly is a challenging bodyweight chest and shoulder exercise performed on gymnastic rings with a split stance for added stability. You support your body weight leaning forward while spreading the rings apart in a fly motion, stretching and contracting the pectoral muscles against your body weight.
Common mistakes content is coming soon.
The Ring Split Fly 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.