Ring Split Fly

1. Adjust the gymnastic rings to a height where you can hang with your feet able to touch the ground. Ensure they are securely fastened and able to support your weight.

2. Stand between the rings and grip them firmly with your palms facing each other.

3. Lean forward into an incline position, feet still on the ground, and straighten your arms out to your sides at shoulder level. Your body should form a straight line from your feet to your head.

4. Engage your core and chest muscles as you bring the rings together in front of you in a slow, controlled motion while also lifting your feet off the ground.

5. Once your hands are together and your arms are fully extended in front of you, pause briefly, squeezing your chest muscles.

6. Slowly reverse the movement, returning to the starting position with your arms open and extended to the sides, and place your feet back on the ground for support.

7. Repeat for the desired number of repetitions and sets.

Be sure to keep the movement controlled and avoid using momentum. Maintain a tight core throughout the exercise to stabilize the body. Adjust the difficulty by changing the angle at which you lean forward; a steeper angle increases the challenge. Always practice this exercise with care, as it requires a significant amount of strength, balance, and stability.