Uploaded May 2025 | Updated September 2026, 2 weeks ago

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Build total upper body strength without weights, just rings and your body. These 6 exercises cover all major movement patterns: push, pull, and straight-arm strength.

1️⃣ Ring Pull-Ups – 4 sets | 8–10 reps (vertical pull)
2️⃣ Pike Push-Ups – 4 sets | 8–10 reps (vertical push)
3️⃣ Tucked Raises – 3 sets | 6–8 reps (straight-arm pull)
4️⃣ Tucked Holds – 3 sets | 6–8 sec (straight-arm push)
5️⃣ Forward Push-Ups – 3 sets | 8–12 reps (horizontal push)
6️⃣ Ring Rows – 3 sets | 8–12 reps (horizontal pull)

Train smarter, not longer and get real results.

📱 Start training today — calisthenics-family.com/app

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