Shoulders · Bodyweight
Ring Planche
How to do the ring planche, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set a pair of gymnastic rings near the floor and grip one in each hand, arms straight. Lean your shoulders far forward past your hands and press down into the rings, lifting your whole body off the ground with your legs fully extended behind you, parallel to the floor. Hold the planche on locked arms with your shoulders protracted, fighting the rings as they try to rotate out. Lower with control once you can no longer hold the line.
- 1Your shoulders and chest straining to hold the deep forward lean
- 2Your core and glutes locking your body into a straight line
- 3The rings demanding constant tension to keep from rotating
Common mistakes
- Letting your elbows bend or your shoulders sag back
- Dropping your hips or piking at the waist
- Letting the rings flare apart and lose the hold
Muscles worked
The ring planche mainly works the front delts, triceps, forearms, upper abs, and lower abs, with the mid chest, lats, obliques, glutes, biceps, lower chest, lower back, upper traps, mid traps, lower traps, quads, hamstrings, side delts, and hip flexors assisting.
- Front DeltsPrimary
- TricepsPrimary
- ForearmsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Mid ChestSupport
- LatsSupport
- ObliquesSupport
- GlutesSupport
- BicepsSupport
- Lower ChestSupport
- Lower BackSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- QuadsSupport
- HamstringsSupport
- Side DeltsSupport
- Hip FlexorsSupport
- Upper ChestMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the ring planche 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.