Strength Training · Calisthenics
Ring Push-Up
The ring push-up is a push-up with your hands on suspended rings. It trains your chest and arms while challenging you to keep your shoulders and trunk steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set the rings at equal height, about 6–12 inches above the floor.
- Grip the rings with your palms facing each other.
- Walk your feet back into a straight-arm plank with your shoulders over your hands.
- Lower your chest between the rings until your upper arms are roughly parallel to the floor.
- Press yourself back up until your elbows are straight.
Form cues
- Brace your belly and squeeze your glutes.
- Keep your elbows angled toward your hips.
- Let your shoulder blades move naturally.
Common mistakes
- Rings drifting apartKeep the rings beside your ribs rather than letting your hands slide outward.
- Leading with your chinLook slightly ahead on the floor so your neck stays in line with your back.
- Twisting during the pressPush evenly through both hands so your chest and hips rise without rotating.
Safety
Unstable rings can pull your arms outward or cause you to lose support, especially as you fatigue. Dropping too deep can strain the front of your shoulders.
- Check the anchors, straps, and buckles before putting your full weight on the rings.
- Keep the floor beneath you clear in case you need to put your knees down.
- End the set when you can no longer control the descent.
- Shorten the range if you feel shoulder pinching or pain.
If you cannot hold a steady starting position, raise the rings to reduce the load; get professional advice first if you have recurring shoulder instability.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Rings
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min 30 sec
Start with a ring height that leaves you able to do about two more controlled reps at the end of each set.