Ring Maltese Push Up

Instructions for proper form

1. Start by adjusting the gymnastic rings to a height that allows you to maintain a stable position with your feet on the ground. 2. Grab the rings with a supinated grip (palms facing you). 3. Position your body in a prone plank, keeping your feet together and your body in a straight line from head to heels. 4. Engage your core and slowly lower your body towards the rings by bending your elbows, keeping your elbows tucked close to your sides. 5. Once you reach the bottom of the movement, push through your palms to extend your elbows and return to the starting position. 6. Maintain control throughout the movement, avoiding any swinging or excess movement of the rings.

Common mistakes to avoid

1. Letting the elbows flare out instead of keeping them close to the torso. 2. Arching or sagging the lower back; maintain a neutral spine. 3. Excessive swinging of the body or rings; keep movement controlled. 4. Insufficient core engagement which can compromise form.

Benefits

Specific benefits of the exercise

1. Enhances upper body strength, particularly the pectoralis major. 2. Improves overall stability and coordination due to the use of rings. 3. Engages and strengthens the core muscles as stabilizers.

Expected results and timeframe

With consistent training and proper nutrition, expect to see noticeable increases in upper body strength and muscle definition within 6-8 weeks. Enhanced stability can be observed earlier, around 4 weeks..

Who this exercise is best for

This exercise is best suited for advanced athletes and individuals who have prior experience with bodyweight training and are looking to increase strength and stability in the chest, shoulders, and core.

Scientific studies supporting its effectiveness

Research has shown that exercises performed on unstable surfaces (like rings) require greater muscle activation, which increases strength and stability. A study by the American Council on Exercise (ACE) found that gymnastic-style movements engage more muscle fibers across the upper body and core compared to traditional push-ups.

Variations

Beginner modifications

1. Start with the rings at a higher position or perform push-ups on a stable surface before progressing to rings. 2. Attempt ring push-ups with feet on the ground to maintain greater stability.

Advanced progressions

1. Increase the difficulty by elevating the rings or performing a one-arm ring push-up. 2. Combine with leg lifts to further engage the core. 3. Attempt ring muscle-ups for a more advanced challenge.

Integrations

Complementary exercises

Incorporate exercises like dips, planks, and pike push-ups to develop further strength in the upper body and complement the effect of the Ring Maltese Push Up.

Super set recommendations

Super set with any chest-targeted exercise like bench presses or cable flies to maximize muscle fatigue and growth.

Sample workout routines

A sample workout focusing on upper body could include: 1. Ring Maltese Push Ups – 3 sets of 5-8 reps, 2. Dips on parallel bars – 3 sets of 8-10 reps, 3. Standard Push Ups – 3 sets to failure.

Exercise combinations

Pair with exercises that target different muscle groups such as pull-ups or rows to establish a balanced workout routine.

Best time to do this exercise in your workout

This exercise should be performed at the beginning of the upper body workout when you have the most energy, as it requires maximum strength and focus to maintain proper form.