Calisthenics Rings Pyramid Workout to Build Muscle
This is a quick and effective ring workout you can do outside almost anywhere to build muscle and maintain your strength. All you need is a pair of rings and a sturdy anchor, like a goalpost at a park.
The workout uses a pyramid style, starting at 6 reps and working up to 16 reps. It alternates three pull exercises and three push exercises, so you train the whole upper body in one session.
Why rings and pyramid training work
One of the biggest advantages of rings is that you can do this anywhere. If you can't get to a gym, they're a great option to keep training, and they're also a good way to start calisthenics. Because the rings move, you need a lot more stabilization, which is why it's useful to alternate sometimes with rings and sometimes with bars.
This pyramid is also a challenge. You start with relatively low reps and work up to higher reps, from 6 to 16, which keeps the session in a muscle-gaining hypertrophy range. Because you alternate pulling and pushing movements, you can keep moving without one muscle group falling off too early.
The full rings pyramid workout
Setup and rest
Set the rings up on something solid, then adjust the height as you move through the session. That is one of the best things about rings, because with one piece of equipment you can change the angle and change the exercise in seconds.
Chalk can help with grip, especially on rings. Rest 60 seconds after each exercise, then move on to the next one.
Exercise order and coaching cues
- Chin-ups, 6 reps. Bring the rings a little closer together and use a supinated, underhand grip. Hang fully, then pull with control.
- Ring dips, 8 reps. Lower yourself as deep as you can, then push back out strong. Stay controlled at the bottom and top.
- Bodyweight rows, 10 reps. Lower the rings toward waist height, keep your heels on the floor, and pull the rings as close as possible to your body. Keep your body tight through the whole rep.
- Ring push-ups, 12 reps. Lower the rings more and try to keep them as still as possible. The closer the rings are to the ground, the harder the exercise gets because your body becomes more horizontal and you can go deeper.
- Ring bicep curls, 14 reps. Set the rings in line with your shoulders, lean back with your heels on the floor, and pull the rings toward your neck or face. Squeeze for one second at the top.
- Tricep extensions, 16 reps. Bring the rings a little lower and keep the elbows tucked in under the rings. Don't let them flare out, because that takes focus off the triceps.
Keep the reps clean and the rings steady. The instability is part of what makes rings so effective.
Adjust the workout to your level
If one exercise is too hard, lower the reps for that set or change the angle to make it easier. Rings make that simple, because a small height change can completely change the difficulty.
If you want more of a challenge, take less rest between exercises and try to finish the pyramid faster. You can also do two or three full rounds, which turns this into about a 45-minute workout. This is the kind of session that works well when you're busy and still want a quick, effective upper-body workout outside.
A simple way to keep training
This routine hits the whole upper body and gives a solid pump in the chest, back, biceps, and triceps. It doesn't need much equipment, and it doesn't take long to feel effective.
Stick to the pyramid, keep the rings under control, and adjust the angle when needed. That's enough to build a strong workout almost anywhere.
