Ring Grip Push Up

Instructions for proper form

1. Position the gymnastic rings at a height that allows you to perform a push-up with your chest just above the rings. 2. Grip the rings with a neutral grip, ensuring your palms are facing each other. 3. Adopt a prone position, balancing your body on your toes and keeping a straight line from head to heels. 4. Engage your core and glutes to stabilize your body. 5. Inhale as you lower your chest towards the rings by bending your elbows, keeping them close to your body. 6. Exhale as you push back up to the starting position, fully extending your arms. Maintain control throughout the movement, avoiding swinging or unnecessary motion.

Common mistakes to avoid

1. Allowing elbows to flare out too much, which can place stress on the shoulders. 2. Not maintaining a straight body line from head to heels, leading to lower back strain. 3. Rushing through the movement rather than focusing on control and stability. 4. Not engaging the core, causing sagging hips and improper form.

Benefits

Specific benefits of the exercise

Improves overall upper body strength, particularly targeting the chest, shoulders, and triceps while enhancing stability and coordination due to the instability of the rings.

Expected results and timeframe

Users can expect increased chest strength and muscle definition within 4-6 weeks of consistent practice, along with improved shoulder stability and overall upper body coordination..

Who this exercise is best for

This exercise is best for advanced trainees looking to enhance their chest strength, stability, and overall body control. It is ideal for athletes, gymnasts, and fitness enthusiasts who want to take their calisthenics training to the next level.

Scientific studies supporting its effectiveness

Research in fitness and sports science demonstrates that exercises involving instability (like those performed on gymnastic rings) stimulate greater muscle activation compared to traditional push-ups, particularly in the pectoralis major and stabilizing muscles.

Variations

Beginner modifications

For beginners, perform inclined push-ups on a stable surface like a bench or lower rings, focusing on maintaining a stable torso and proper form. Alternatively, start with regular push-ups on the floor before progressing to ring push-ups.

Advanced progressions

Advanced progressions include transitioning to one-arm ring push-ups, adding resistance with a weighted vest, or performing explosive ring push-ups, which involve a clap or push-off to increase intensity.

Integrations

Complementary exercises

Complementary exercises include dips, ring flys, and other pushing movements such as overhead presses to further develop upper body strength and stability.

Super set recommendations

Superset with exercises like ring dips or tricep extensions for a comprehensive upper body workout that targets multiple muscle groups effectively.

Sample workout routines

Sample routine: 3 sets of 8-10 ring grip push-ups, followed by 3 sets of 8-10 ring dips, and finish with 3 sets of 12-15 ring flys. Rest for 60-90 seconds between sets.

Exercise combinations

Combine with pull-up variations on the rings to create a balanced upper body workout that targets both pushing and pulling muscles.

Best time to do this exercise in your workout

Perform ring grip push-ups early in your workout when you have the most energy and strength, preferably after a thorough warm-up and mobility exercises to prevent injury.