Ring Feet Elevated Pelican Push Up

Instructions for proper form

1. Start by adjusting the gymnastic rings so they are at a height where your feet can comfortably be elevated on a bench. 2. With your hands grasping the rings, walk your feet onto the bench, positioning your body in a straight line from head to heels. 3. Engage your core and maintain a neutral spine. 4. Lower your body by bending your elbows while keeping them close to your body. 5. Descend until your chest nearly touches the rings, ensuring your shoulders stay above your elbows. 6. Push back up to the starting position, fully extending your arms while keeping your body straight throughout the movement. 7. Maintain control and avoid swinging your body during the exercise.

Common mistakes to avoid

1. Allowing your hips to sag or rise; maintain a straight body line. 2. Letting your elbows flare out too wide, which can strain your shoulders. 3. Not engaging your core; this can compromise your stability. 4. Excessively arching the back; keep a neutral spine. 5. Using momentum rather than strength to push up.

Benefits

Specific benefits of the exercise

1. Builds upper body strength, focusing on the chest, shoulders, and triceps. 2. Improves stability and grip strength due to the use of gymnastic rings. 3. Enhances body control and coordination.

Expected results and timeframe

With consistent practice, expect to see increased upper body strength, improved muscle definition in the chest and triceps, and enhanced stability in 6-8 weeks..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their upper body strength and stability, athletes, and those training for calisthenics competitions.

Scientific studies supporting its effectiveness

Research indicates that exercises using gymnastic rings significantly improve upper body strength and stability, as the instability of the rings forces the muscles to work harder to maintain balance. Studies in sports science journals confirm the effectiveness of compound movements like push-ups on muscle hypertrophy.

Variations

Beginner modifications

1. Ring Push-Ups with feet on the ground. 2. Standard Push-Ups. 3. Elevated Push-Ups on a bench for reduced difficulty.

Advanced progressions

1. Feet higher on a box or elevated surface for increased difficulty. 2. Single-arm Ring Push-Ups. 3. Ring Dips for added tricep work.

Integrations

Complementary exercises

Pair with exercises targeting the back, such as pull-ups or rows, to create a balanced upper body workout. Core exercises like planks will enhance stability.

Super set recommendations

Combine Ring Feet Elevated Pelican Push-Ups with Bent Over Rows or Dumbbell Bench Press for a super set focusing on opposing muscle groups to maximize strength gains.

Sample workout routines

1. Warm-up: Dynamic stretching and light cardio. 2. Main Set: 3 sets of Ring Feet Elevated Pelican Push-Ups, followed by 3 sets of Pull-Ups. 3. Core: Finish with Plank variations. 4. Cool Down: Static stretching for upper body.

Exercise combinations

Combine with exercises like Dips, Ring Rows, and Core Stabilization exercises for a full upper body workout.

Best time to do this exercise in your workout

Best performed early in your workout after a thorough warm-up, as it requires maximum strength and focus.