Ring Archer Push Up

Instructions for proper form

Start in a prone position on the floor with your feet shoulder-width apart. Grasp the gymnastic rings with a neutral grip, ensuring they are at chest level. Extend your body into a plank position by straightening your arms and keeping your core tight. Lower your body towards one ring while keeping the other arm extended. Ensure your elbows are at about a 45-degree angle from your body. Push yourself back up, then switch sides to repeat on the other arm while maintaining a straight body line throughout the movement. Keep your hips level and don’t let them sag or rise excessively.

Common mistakes to avoid

Avoid letting your hips sag or rise too high; this can lead to back strain. Do not let your elbows flare out excessively; they should remain close to your body. Also, ensure you maintain control throughout the movement; don’t drop or rush into the push-up.

Benefits

Specific benefits of the exercise

The Ring Archer Push Up enhances shoulder stability, increases chest strength, and improves core engagement. It also helps develop unilateral strength, targeting the chest and triceps more effectively than traditional push-ups.

Expected results and timeframe

With consistent training, you can expect increased upper body strength, improved shoulder stability, and enhanced muscle definition in the chest and triceps within 4-6 weeks. However, results can vary based on individual fitness levels and overall training regimen..

Who this exercise is best for

This exercise is best suited for advanced athletes or those with a solid foundation in upper body strength and calisthenics. It’s ideal for individuals looking to increase their push-up variation repertoire and target their muscles in a challenging way.

Scientific studies supporting its effectiveness

Research on calisthenics supports the effectiveness of bodyweight exercises in enhancing muscular strength and endurance. A study published in the Journal of Strength and Conditioning Research highlights how exercises like push-ups engage multiple muscle groups and can be as effective as traditional weight training for building muscle.

Variations

Beginner modifications

For beginners, start with regular push-ups or incline push-ups on a bench or box. This can help build the necessary strength before progressing to the Ring Archer Push Up.

Advanced progressions

Advanced progressions include the one-arm ring push-up or incorporating a plyometric element, such as a clap or explosive push-up, for increased difficulty and muscle recruitment.

Integrations

Complementary exercises

Complementary exercises include dips for triceps, pull-ups for back strength, and planks for core stability, all of which help enhance the effectiveness of the Ring Archer Push Up.

Super set recommendations

For super sets, consider pairing the Ring Archer Push Up with ring dips or traditional push-ups for an intense chest and triceps workout.

Sample workout routines

A sample routine could be: 3 sets of Ring Archer Push Ups (8-10 reps), followed by 3 sets of ring dips (8-10 reps), and 3 sets of planks (30-60 seconds).

Exercise combinations

Combining the Ring Archer Push Up with pull-ups can create a balanced upper-body workout targeting both pushing and pulling muscle groups.

Best time to do this exercise in your workout

Incorporate the Ring Archer Push Up in the upper body section of your workout, ideally after warming up and performing lighter exercises to activate the muscles, or after compound exercises for maximum muscle engagement.