Strength Training · Pilates
Pilates Ring Standing Chest Press
The Pilates Ring Standing Chest Press uses a controlled inward squeeze at chest height to work your chest and front shoulders while you keep your trunk steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Hold the ring vertically in front of your chest with your palms against the outside pads.
- Position your arms in a rounded shape with slightly bent elbows.
- Squeeze the pads toward each other evenly to compress the ring.
- Slowly ease the pressure until the ring returns to its starting shape.
Form cues
- Keep your shoulders away from your ears.
- Stack your ribs over your hips.
- Exhale as you squeeze.
Common mistakes
- Pressing the ring forwardKeep the ring at the same distance from your chest rather than extending your arms.
- Bending your wristsKeep your wrists aligned with your forearms so pressure passes through the heels of your palms.
- Trying to flatten the ringUse a small compression you can manage without shaking or changing your arm position.
Safety
Excessive squeezing can strain your shoulders or wrists. A damaged ring or slipping pad can cause an abrupt loss of resistance.
- Check the ring for cracks and loose pads before use.
- Start with light pressure for your first few repetitions.
- Stop the set if you feel joint pain or lose secure palm contact.
If you have an existing shoulder or wrist injury, ask a physiotherapist whether this squeezing movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Count one squeeze and controlled release as one repetition.