Chest · Bodyweight
Ring Chest Fly
How to do the ring chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Grip the rings and lean forward into a push-up position with arms extended out front. Keeping a slight bend in your elbows, open your arms out to the sides in a wide arc, then squeeze your chest to bring them back together. Walk your feet forward to increase difficulty.
- 1Chest stretching and then squeezing to bring your arms together
- 2A stable, braced core holding your body in a straight line
- 3A slight, fixed elbow bend held throughout the arc
Common mistakes
- Bending and pressing with your arms instead of flying
- Letting your hips sag or pike up
- Opening your arms so wide you lose control or strain the shoulders
Muscles worked
The ring chest fly mainly works the mid chest and front delts, with the upper chest, upper abs, lower abs, forearms, lower chest, obliques, glutes, and internal rotators assisting.
- Mid ChestPrimary
- Front DeltsPrimary
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsSupport
- Lower ChestSupport
- ObliquesSupport
- GlutesSupport
- Internal RotatorsSupport
- BicepsMinor
- TricepsMinor
- Lower BackMinor
Kovo programs the ring chest fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.