Ring Pelican Push Up

Instructions for proper form

Start by adjusting the gymnastic rings so that they hang just off the ground. Stand between the rings and grasp them with a supinated grip (palms facing you). Lean forward slightly, engage your core, and align your body from head to heels. Slowly lower your body while keeping your elbows close to your sides until your chest is near the rings. Push through the rings to return to the starting position, ensuring your body stays in a straight line without sagging or arching at your hips. Maintain control throughout the movement to avoid swinging.

Common mistakes to avoid

Avoid letting your elbows flare out too much, which can strain your shoulders. Don’t allow your hips to sag or rise excessively, as this can compromise your form. Additionally, avoid bouncing or relying on momentum to complete the push-up; focus on a slow and controlled movement.

Benefits

Specific benefits of the exercise

The Ring Pelican Push Up primarily targets the pectoralis major, enhancing upper body strength and muscle definition. It also improves stability and coordination due to the instability of the rings.

Expected results and timeframe

With consistent practice and proper form, individuals can expect increased upper body strength and endurance within 4-6 weeks. Muscle definition and control may become noticeable as strength improves..

Who this exercise is best for

This exercise is best for advanced individuals looking to challenge their upper body strength, particularly athletes in gymnastics, calisthenics, or strength training who want to improve their performance.

Scientific studies supporting its effectiveness

Studies on calisthenics highlight the effectiveness of bodyweight exercises like ring push-ups in enhancing muscular strength and endurance. Research indicates that exercises utilizing unstable surfaces, like rings, activate more stabilizing muscles compared to traditional push-ups.

Variations

Beginner modifications

For beginners, performing regular push-ups or knee push-ups on the ground can build the necessary strength. Alternatively, consider using a lower surface (e.g., a table or low bar) for ring push-ups to reduce the difficulty.

Advanced progressions

For advanced progressions, try adding a decline (feet elevated) or transitioning to a ring muscle-up after completing the push-up for greater challenge and engagement of shoulder and chest muscles.

Integrations

Complementary exercises

Complement the Ring Pelican Push Up with pull-ups or ring rows to balance push/pull strength. Core exercises like planks and hollow holds will enhance stability.

Super set recommendations

Consider supersetting the Ring Pelican Push Up with a horizontal pull exercise like inverted rows or a lat pull-down to create an effective push-pull workout.

Sample workout routines

An example workout may include: 1. Ring Pelican Push Ups: 4 sets of 6-8 reps, 2. Pull-Ups: 4 sets of 5-7 reps, 3. Plank to Ring Row: 3 sets of 10 reps, 4. Core work: Hollow Body Holds: 3 sets of 30 seconds.

Exercise combinations

Pair this exercise with other compound movements like dips or barbell bench press to maximize chest engagement and overall upper body strength.

Best time to do this exercise in your workout

The Ring Pelican Push Up should be performed early in your workout routine when your muscles are fresh, ideally after a proper warm-up and mobility work. Placing it after dynamic warm-ups and before isolation exercises will yield the best results.