Ring Feet Elevated Pike Push Up

Instructions for proper form

1. Start by adjusting the gymnastic rings to shoulder height. 2. Position your feet on a flat bench or a stable elevated surface. 3. Grip the rings with a neutral grip, keeping your palms facing each other. 4. Kick your legs up, getting into an inverted position with your feet elevated on the bench. 5. Engage your core and maintain a straight line from head to heels. 6. Slowly lower your body by bending your elbows until your head approaches the ground. 7. Press through the rings to return to the starting position. Ensure your elbows stay close to your body throughout the movement.

Common mistakes to avoid

1. Letting your elbows flare out – keep them tucked in. 2. Not maintaining a straight body line – avoid sagging hips. 3. Going too fast – control the movement to avoid injury. 4. Neglecting core engagement – this promotes better stability.

Benefits

Specific benefits of the exercise

This exercise effectively targets the anterior deltoids, promotes shoulder stability, and enhances overall upper body strength. It also challenges core stability due to the inverted position.

Expected results and timeframe

With consistent practice, you can expect increased shoulder strength and definition, improved body control, and enhanced overall upper body performance within 4-6 weeks..

Who this exercise is best for

This exercise is best suited for advanced practitioners seeking to increase shoulder strength and muscular endurance, particularly those interested in calisthenics and gymnastic-style training.

Scientific studies supporting its effectiveness

Research indicates that compound movements, like the ring pike push-up, effectively engage multiple muscle groups, improving strength and functional fitness. Studies on similar movements also highlight benefits in core and shoulder stability.

Variations

Beginner modifications

1. Standard push-ups on the floor. 2. Elevated push-ups on a bench. 3. Kneeling pike push-ups using rings to develop stability.

Advanced progressions

1. Adding a weighted vest for increased resistance. 2. Performing one-arm ring pike push-ups for added difficulty. 3. Incorporating an explosive push for increased power.

Integrations

Complementary exercises

Incorporate exercises like ring dips, handstand push-ups, and overhead presses to target similar muscle groups.

Super set recommendations

Pair ring feet elevated pike push-ups with triceps dips on the rings or dumbbell shoulder presses for an effective upper body supersets.

Sample workout routines

A sample routine could include: 1. Warm-up – dynamic shoulder mobility. 2. Ring feet elevated pike push-ups – 3 sets of 8-12 reps. 3. Ring dips – 3 sets of 8-10 reps. 4. Dumbbell shoulder presses – 3 sets of 10-12 reps. 5. Core exercises, like planks – 3 sets.

Exercise combinations

Combine with exercises targeting opposing muscle groups, such as pull-ups or rowing movements, to maintain balance in upper body strength.

Best time to do this exercise in your workout

Best performed after a thorough warm-up and before exhausting any muscle groups. It fits well in the upper body strength portion of a workout.