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How to do the exercise
The Ring Push Up is an effective bodyweight exercise for building chest strength, improving stability, and developing core control. Unlike regular push-ups, the rings add instability, which challenges your muscles more intensely. Here’s how to perform the Ring Push Up correctly:
1. Starting Position
Grab the rings and set them shoulder-width apart, hanging just above the ground. Place your feet back into a plank position with your body in a straight line. Keep your core tight and your chest facing slightly forward. Make sure your wrists, elbows, and shoulders are aligned.
2. Lowering Phase
Bend your elbows slowly and lower your chest toward the ground. Keep your elbows at a 45-degree angle to your body and avoid letting the rings flare outward. Maintain body tension from head to heels and control the descent until your chest is just above the rings.
3. Pushing Back Up
Push strongly through your palms to extend your arms and return to the starting position. Keep the rings stable, your elbows close, and maintain full-body tension throughout the push. Try to push the rings slightly inwards.
4. Reset and Repeat
Lock out your arms at the top, reset your core and shoulder tension, and repeat for the desired number of reps. Focus on clean form rather than speed for maximum chest activation and stability gains.
Recommended Equipment for Ring Push Ups
Benefits of the exercise
The Ring Push Up is ideal for building upper body strength and enhancing stability:
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Strengthens the chest muscles more effectively than regular push-ups
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Engages stabilizing muscles in shoulders and core due to ring instability
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Promotes healthy shoulder movement and joint control
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Scales easily in difficulty by adjusting ring height or foot position
This makes it an excellent exercise for both beginners aiming to build strength and advanced athletes seeking added instability and muscle activation.
Main muscles used
The Ring Push Up primarily targets:
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Chest (Pectorals)
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Triceps
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Front Deltoids
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Core muscles (for stabilization throughout the movement)
The instability of the rings forces more muscle fibers to activate, creating a more intense and balanced upper body workout.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Ring Push Up include:
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Letting the rings flare outward: This reduces chest activation and stresses your shoulders.
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Elbows too wide: Keep them at about a 45-degree angle to maximize chest engagement and protect your joints.
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Lack of core tension: Without a tight core, your hips will sag and reduce exercise effectiveness.
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Partial range of motion: Lower your chest until just above the rings for full muscle activation.
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Rushing the movement: Control each rep to build stability and prevent unnecessary stress on the joints.
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Neck misalignment: Keep your gaze slightly forward instead of looking down to maintain proper posture.
Progress by lowering the rings closer to the ground or slowing down your tempo, focusing on tension and control for maximum benefit.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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