Gymnastic Ring PUSH/PULL Workout For SIZE & RING DEVELOPMENT (Beginner/Intermediate)

Hey guys welcome back, in this video ill be providing you a gymnastic ring push/pull workout that is geared towards size and ring development. I provide you with 2 options and recommendations for reps/sets/rest times. Choose an option that works for you and also manipulate them in any way you want while following the structure of the routine if you'd like. Try it out and let me know how it goes!
Enjoy the Process
Music - ThatKidGoran
Instagram - bodyweight_process
0:00 Intro
0:35 Routine Breakdown
1:50 Option 1
6:12 Option 2
8:47 Tips
Link for Absolute Beginner Routine:
BEGINNER Full Body Calisthenics Workout (Preparation Phase | 30 minutes)
• BEGINNER Full Body Cal...
Links going in depth on “How to” perform each exercise:
Support Hold • How to RING SUPPORT HO...
Pull Up • MASTER the PULL UP | F...
Dip • How to Dip on Bars & G...
BW Bicep • Build LARGE Biceps wit...
Tricep Ext. • How to Bodyweight Tric...
Push up • How to PERFECT the Pus...
Row • How to BODYWEIGHT ROW ...
Rear Delt Fly • Build DENSE REAR DELTS...
Chest Fly • Bodyweight CHEST GAINS...

[@mangodale.bingleman]

As a wise man once said: "Curls for the girls, rings for the kings."

[@Callisthenicskid]

Your the wise man

[@ScanteiaAdevarul-yf8ui]

Aristotle

[@UncleAlbert1981]

Don't forget rows for the hoes.

[@a.l.alexander3668]

I’m now addicted to this form of strength training. Nice clip!

[@kostar500]

You taught me how to set up gym rings… forever grateful

[@BodyweightProcess]

Glad it helped I’m grateful that it did thanks for watching! 💯

[@asaruptah2974]

Thank u for informative outformatiom

[@ahmedmesbah7276]

Congratulations on the new pair of rings

[@TheMovementAthlete]

Your tutorials videos are straight to the point which makes them less time-consuming, honestly, that's what everyone likes and they are useful as well. Great job ! 💯

[@BodyweightProcess]

Appreciate the feedback thank you! By the way, your content is very thorough along with high quality editing, it’s awesome. Thanks for your efforts towards the community 💪

[@Purhiman1]

This is a nice workout. Thanks man! 👊

[@BodyweightProcess]

Appreciate it thanks for watching !

[@cipriannemet519]

I am 44 years old and have been doing calisthenics for 9 years. Out of all the calisthenics equipment I have, the rings are by far my favorite. If I had to choose one single piece of equipment from everything I have with which to train further, it would be the rings - NO DOUBT! I liked your video. It's very similar to my ring workouts rutine, only that I do the hanging at the end of each series of pull ups, also 3 or 4 sets of muscle ups and archer push ups are included, and for archer push ups I go the last 2 sets band assisted, just to go creazy on reps. For bicep curls and especially for rear delt fly, I recommend taking TRX to you. I only have the TRX handles that I quickly attach to the ring straps. TRX handles do a better job of these two exercises.

[@BodyweightProcess]

100% rings are a top tier piece of training equipment! And I can see where the TRX handles could be helpful for bw bicep curls and rear delt flies as the handle rotates instead of having to slightly release your grip on rings through those exercises. Keep training hard man, thanks for watching and your input 💯

[@cipriannemet519]

@@BodyweightProcess Exactly, the rotating handle makes a difference in the case of the two exercises. And as a detail, my trx handles have carabiners, and I practically add or remove them in a few seconds without actually having to remove the rings... it doesn't bother me, just adjust the straps, obviously. Keep up the strong workouts and well made videos like this. Greetings from Bucharest, Romania!

[@CemGks848]

simple and very effective

[@BodyweightProcess]

Appreciate the feedback thanks for watching 💯

[@DrJayxxx]

Quality, as always

[@BodyweightProcess]

Much appreciated thanks for watching🙏🏻

[@NewBronzeEra]

I’ve been looking for a good intermediate rings workout - well done you’ve got a new sub

[@BodyweightProcess]

Appreciate that my friend thanks for watching 💯

[@primoisrael]

Great video thanks! Will have to wait a bit had a fall and my wrist is shot atm

[@BodyweightProcess]

We will be waiting, recover well thanks for watching!

[@deadtrouthunter]

Looks nice...will have to give it a go...

[@BodyweightProcess]

Let me know how it goes for you, thanks for watching and I hope you enjoy the routine 💯

[@Heckerschee]

Great video!

[@BodyweightProcess]

Thank you!

[@Soldierstone23]

Body weight biceps curl is my absolute favorite. That’s where I see my gains the most

[@BodyweightProcess]

One of my all time favorites as well thanks for watching!

[@jonanbie7096]

Thank you!

[@BodyweightProcess]

Of course hope it can be of use thanks for watching 💯

[@davidxyj]

these are fundament movements of the ring work out. you should 😀always do them more or less each session. push and pull then enjoy the pump...Great! thanks!

[@grasskingdoms]

been using rings for about 8-9 weeks now and i really love them. i do the same shit i just go to the park and set up on the basketball court haha

[@BodyweightProcess]

Its like carrying a gym in your bag for your upper body. The ultimate training tool, thanks for watching!

[@pcassio23]

I'll give a try to these routines, but i will include some DB lateral raises to option 1 and face pull to option 2

[@BodyweightProcess]

Awesome additions/replacements train hard and enjoy 💪

[@mwfxtechnicalanalysis9136]

Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA

[@devpatel8712]

Hey man, great video! For the last year now, I've been doing ring workouts 4 times a week at an intermediate level, I've actually used the body by rings workout plan, however this semester I've noticed I can only workout 3 times a week because I'm not as free as I once was. How exactly would you incorporate this workout plan as someone who can only do this 3 times a week?

[@BodyweightProcess]

Thanks! You could definitely do this 2 to 3x a week if you wanted. Here’s an example: Mon: option 1 Tues: rest Wed: option 2 Thurs: rest Fri: option 1 Sat: rest Sun: rest Manipulate the routine in any way you’d like and that suits your goals, but make sure to leave enough time for rest in between sessions🤘

[@57Ryuk]

I'm getting way ahead of myself but how long can this routine keep me going for and what's a sign that I should make modifications? Love your content man; your channel is the reason I got started with rings at all.

[@BodyweightProcess]

No worries man yea no need to overthink it you can use the routine as long as you’d like if you find that it’s benefiting your goals. Modifications actually depend on your goals to start. That could be changing certain exercises, switching the supersets, etc. But signs in general are if you don’t “feel” or find the exercises to be benefiting you, if you feel some form of discomfort, pain, etc. This is hypertrophy based with some emphasis on ring development. If that’s your goal use this as long as you’d like until it’s time to move on or you could even take a day or two out of this program and cross it over into something else you want to do. Many options haha. Thanks for the kind words and for watching I’m glad to have played a role in your journey! 💯

[@57Ryuk]

Thanks for the in-depth answer. Way more than I expected honestly. If you ever release a patreon, ebook, etc., I'll be there day one.

[@igalminecraft5804]

this looks like a simple and nice workout but can I reorganize the supersets like this(i don't want to change the ring height every set): B:pullup/tricep C:dips/bicep thanks!

[@BodyweightProcess]

That is one thing about this routine that is a struggle which is changing the ring height from one exercise to the next. For sure you could try that just recognize that you are doing a superset using a compound and isolation exercise. Nothing wrong with that, the triceps might be a bit more pumped prior to dips (depending on the intensity/volume involved) Try to rest with enough time going from one superset to the next and see how it goes Whatever you will enjoy more and suits you best 🤘

[@zhulu159]

Like y favoritos, 10/10

[@BodyweightProcess]

Appreciate it and thanks for watching !

[@pwltbk]

hi and thx so much for your job and this chanel :D. i start today your plan and have sone qestion... can i add 3rd pair to option 1 and 2 ? and work ABA (A-option1, B-option2) every week ?? my plan : option 1 a1 supp hold b1 pullup b2 dip c1 biceps curls c2 triceps ext d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?) d2 hollow body ( 3-4 sets total time or set time? rest time?) e1 hang option 2 a1 supp hold b1 push up b2 row c1 chest fly c2 RDF d1 90/90Banded ext.rot. ( 3-4 sets 15rep? rest time?) d2 Leg ext. - Knee Tuck ( 3-4 sets 15-20 rep? rest time?)

[@BodyweightProcess]

Those look like good supersets to target weak links as a finisher. You can add or subtract whatever you’d like as long as it fits your goals and won’t increase risk of injury. Those reps/sets seem fine to me as long as the intensity (difficulty) used allows them to be reached without compromising technique. Listen to your body as well. Test it out, start with the minimum sets and reps see how it goes and if it’s efficient for you in regards to time. Thank you for watching and I appreciate the support! 🙏🏻💯

[@pwltbk]

@@BodyweightProcess I finished 2times option1 atm and feel good and have a loot fun :) buy new long band and use tree as my bar :) next 2months I go option 1+ some abs like plank / hollow body . thx 4reply , cheers sir ;)

[@janekbossko]

Hey! I’m on this routine for 4 weeks and chin-up goes. I have a problem with dips. In 2 and 3 supersets when I have to go up my hands move far from my hips. Negatives ale ok but concentric is far from good form… I train 3 days a week option A only

[@BodyweightProcess]

It could be that dips on rings is a bit too much for you at the moment. You could opt for tricep dips (check out my most recent routine, for that exercise). It simulates the ring dip with feet planted. Or you could perform 3-6s negatives 3 sets 3-5 reps, but I wouldn’t do those 3x a week. A mix of tricep ring dips (feet planted) and one day of negatives might be useful. Don’t force the dips if they aren’t there yet. Those are 2 regressions ^ also if you’ve done 4 weeks of this and you’re starting to feel fatigued, it can be worth doing a Deload week, which is a topic I’ll be covering at some point Hope this helps 💯

[@tan51595]

Any recommendations on incorporating legs to this?

[@BodyweightProcess]

Yes absolutely, you can add a 3rd superset in there for legs(if manageable) or replace one of the supersets, here’s some examples: BW Squat -> Eccentric slides BW squat -> RDL (dumbbells) Pistol squat -> Single leg Ecc. Sliders Reverse Nordic -> Assisted Nordic curl There’s a bunch of combinations, just remember for supersets you want to pair opposing muscle groups (agonist/antagonist) 👍

[@ciaomare91]

Can you tell me the name of the straps you use? I am looking for long straps with ticks but can't find them! Thanks!

[@BodyweightProcess]

www.amazon.com/gp/product/B01LZYG9VB/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=bwp094-20&creative=9325&linkCode=as2&creativeASIN=B01LZYG9VB&linkId=4a3459e22c4c332380013b7145e4e1f4 This is the link I’ve provided in some of my videos (affiliate link), it’s the exact pair in this video. The brand is Garage Fit, but look around before settling there’s tons of brands. I personally stick with this one because the type of buckle used is simple and I enjoy the numbered straps. Not sure if the straps are sold separately from rings. I also have a video on how to set up rings with these rings if you ever need, hope this helps!👍

[@TheMaxlewis87]

Can you run both programs i.e. ABA 1 week BAB next week

[@BodyweightProcess]

For sure that’s a great way to implement this routine if you’d like. Also if there’s any weak links you’d like to add in a week I’d definitely implement those exercises into a session. Lets say you went with ABA Week 1 (A being option 1, B being option 2), you’ll have only performed rows/rear delt flys once that week (B). If you need more emphasis on posterior muscle groups/scapula work (which most people could use) you could add a 3rd superset or just one exercise focusing on those areas on your A days. For Ex: Option 1 Superset #3 90/90 Banded external rot. -> planks Low intensity Face Pull (rings) -> hollow body holds At the end of the day it’s meant to be simple and effective. You could implement the options any way you’d, if you stick to ABA / BAB just make sure to have 1-2 rest days between each. Hope this can help thanks for watching 💯

[@rahulisgreat4911]

Also how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply

[@BodyweightProcess]

Id stick to 3 if possible, you could do 4 but you aren’t resting enough to be consistently hitting that schedule, that fatigue will catch up quick. You could try this for example (showing 7 day week): Week 1: A | Rest | B | Rest | A | Rest | Rest Week 2: B | Rest | A | Rest | B | Rest | Rest The intensity you train at will play a role if you do 4x a week. High frequency plus high intensity plus high volume is not optimal in the long term. Hope this helps! 💪

[@rahulisgreat4911]

@@BodyweightProcess 3 it is Thank you so much All the best for your channel and do epic things 💪

[@rahulisgreat4911]

This video is probably the best one on ring workout Thank you so much for this bro Also how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply

[@BodyweightProcess]

Appreciate the kind words man thanks for watching!

[@rahulisgreat4911]

​@@BodyweightProcessAlso how many times a week should i do this Can i do 4 times ? Option 1 Rest Opt 2 Rest Opt 1 Rest Option 2 Repeat Also when should i do additional work like side delts and legs, in rest days or that same day Please do reply

[@andrealocatelli9921]

@@rahulisgreat4911how do you adjust this type of workout ? Please reply

[@rahulisgreat4911]

@@andrealocatelli9921 honestly I didn't follow it

[@andrealocatelli9921]

@@rahulisgreat4911 what do you follow ?

[@OhDevBeard]

Next video - leg day??

[@BodyweightProcess]

Definitely going on the list ! 💪

[@Purhiman1]

Is that Vivobarefoot shoes?

[@BodyweightProcess]

Yessir 🤘

[@Purhiman1]

@@BodyweightProcess nice! I have a pair too!

[@CoversWithCare]

dre spotted...

[@paradoks7487]

I thought that was a 2 day split?

[@BodyweightProcess]

This routine provides an “A day” and a “B day” You could do it 3x a week, for example: Monday: A Wednesday: B Friday: A And then switch it up the following week. Or you could just do one A session and one B session in a week. Whatever works for you, your time, and your goals 💯

[@godzoo18]

Antagonistic super sets won't work with rings.. because by the time you've made the adjustments and faffing about like we just saw you do in this very video to go from one exercise to the next you've messed up the superset lol.

[@BodyweightProcess]

Stated that at 3:21 , there is a potential downside in regards to changing ring placement from one to the next (depending on AP as well). If you have straps with numbers and know the placement for each exercise it could be a much faster transition. So could be worth testing the ring positions you need and numbers beforehand Asides that if you’re setting up rings on a pull up bar you can hang from for example, you can perform chin-ups on the bar and have the rings already set for dips to make the transition quicker. Whatever works 💯

[@joakimholstad6637]

the "ding" sound effect made my ears bleed, cant watch this

[@BodyweightProcess]

Sorry that it was bothering, but noted thank you for the feedback 💯

[@mwfxtechnicalanalysis9136]

Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA

[@BodyweightProcess]

Honestly I haven’t tried other methods except rolling the straps and folding them. I’ve traveled with them in my bag and managed to train in different countries with no problem, as long as you have a bag that can hold them when the straps are rolled up you’re good to go. Thanks for watching 💯