I picked this exercise up from the late Vince Gironda. I don’t think you’ll ever hear about it because it’s quite unusual but it’s a honey to give some life to a worn out chest routine.
It’s called Hanging Rings. The movement isn’t too hard to figure as you can see from the picture but … there are a few things you want to keep in mind in order to make this exercise work its magic.
For example. You want the rings to be hanging at the same level as the bench. Start off with your palms facing towards the front, the inside of the rings touching each other and the chains running past your body, behind your arms, right where the tricep connects to the shoulder. This lock out position at the end of each rep simply torches the sterno clavicular pec (cleavage area).
As you slowly lower the body the palms rotate with the hands swinging out towards the front ending up just a little in front of the shoulders with the palms facing the floor.
Go as low as you can. That’s the full movement. Doesn’t sound too bad does it?
Frankly, it sounds easier than it is!
You’re going to be a little nervous to begin with because you not only have to learn the balance but … you’re going to be using some pretty heavy weight (bodyweight).
This is a rough equivalent of a dumbbell fly and you are using more than half bodyweight. In other words if you weigh 200 lbs, you are using about 120 lbs or 60lb dumbbells. That’s not very heavy for dumbbell fly’s.
But it’s real heavy for this exercise!
That’s what makes it so good! You’ll be stressing muscle fibers that have been coasting their whole life.