Liftsmith

Ring support hold alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the ring support hold, best matches first.

  1. DipTrains the chest and triceps, same movement, needs dip bars.
  2. Ring dipTrains the chest and triceps, same movement.
  3. Slow dip loweringTrains the chest and triceps, same movement, needs dip bars.
  4. Straight-bar dipTrains the chest and triceps, same movement, needs pull-up bar.
  5. One-arm push-upTrains the chest and triceps, no equipment.
  6. Band-assisted dipTrains the chest and triceps, needs resistance bands and dip bars.
  7. Barbell floor pressTrains the chest and triceps, needs barbell and squat rack.
  8. Close dumbbell pressTrains the triceps and chest, needs dumbbells and flat bench.
  9. Dumbbell close pressTrains the triceps and chest, needs dumbbells and flat bench.
  10. Dumbbell squeeze pressTrains the chest and triceps, needs dumbbells and flat bench.
  11. Pin pressTrains the chest and triceps, needs barbell, flat bench and squat rack.
  12. Ring muscle-upTrains the chest and triceps.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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