How can i check if i have bad piston rings or pistons without removing anything major?

 

check for excessive blue smoke.
run a compression check. look for something like 130-150+ psi, reasonably equal across all cylinders, say with 10-15 pounds.

why do you think you might have bad rings ?

 

cause i have smoke coming out the exhaust, i already did the valve stem seals, the plenum gasket (but i torqued it to much still checking that) and the last thing to check is the piston rings.

 

Compression test can't tell you if it's the rings or the valves or the valve seals. Only a cylinder leak down test can pinpoint the real cause. It doesn't require any tear down, but is a little more involved than a compression test.

http://www.aa1car.com/library/leakdown.htm