Ring Triceps Extension

A bodyweight triceps extension on gymnastic rings.

How to do it

Set the rings at waist height and take them with a neutral grip.
Reach your arms forward, lean your body and stand on your toes, keeping your body straight.
Brace your abs and glutes, point your elbows forward and keep them from flaring out.
Bend your elbows and lower your forehead toward the rings.
Stop when your forehead is between the rings or close to them.
Straighten your arms with the triceps, without moving the elbows, and repeat.

Key technique cue

Rings in front, body leaning forward, bend the elbows to lower the forehead toward the rings, then extend through the triceps.

Common mistakes

Arching the lower back or letting the hips sag
Elbows flaring out to the sides
Swinging the torso instead of using the triceps
Not locking out the arms

Benefits

Stronger, bigger triceps
Better control of the torso and core
Load adjusts with the lean angle

Progression: from easier to harder

Step 1
Step 2
- Dumbbell Decline Skullcrusher
- Tate Press
Step 3 You are here
- Ring Triceps Extension

Full “Skullcrusher” progression

About the exercise

You lean forward over the rings, bend your arms to lower your forehead toward them, then straighten the arms with the triceps. Your bodyweight is the resistance, and the lower the lean, the harder the move. It needs strong shoulders and good torso control, so it fits more experienced lifters.

Updated October 15, 2026