Ring Pseudo Planche Push Up

Instructions for proper form

Start in a prone position with your hands gripping the gymnastic rings. Keep your arms straight and body in a straight line from head to heels. Lean forward slightly, deepening the angle between your shoulders and hips. Lower your chest toward the floor while keeping your elbows close to your body. Push back up to the starting position while maintaining tension in your core and hips, ensuring your body remains in a straight line throughout the movement.

Common mistakes to avoid

Avoid letting your hips sag or rise excessively during the push-up, as this can lead to lower back strain. Do not allow your elbows to flare out widely; keep them tucked in. Finally, ensure that you do not overly arch your back or drop your head; maintain a neutral spine.

Benefits

Specific benefits of the exercise

This exercise provides significant strength benefits to the chest and shoulders, while also engaging the core for stability. It enhances the overall strength of the upper body and improves muscular endurance.

Expected results and timeframe

With consistent training (2-3 times per week), practitioners can expect to see improved upper body strength and stability, as well as increased performance in other push-up variations, within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for advanced athletes, gymnasts, or individuals seeking to enhance upper body strength and calisthenics enthusiasts looking for an added challenge.

Scientific studies supporting its effectiveness

Studies in the Journal of Strength and Conditioning Research highlight the effectiveness of compound movements in building upper body strength and enhancing muscle activation, supporting the efficacy of variations like the Ring Pseudo Planche Push Up.

Variations

Beginner modifications

For beginners, it is advisable to start with regular push-ups or incline push-ups to build strength before progressing to the ring variation. Additionally, practicing the ring supports (holding onto the rings without pushing) can help with stability.

Advanced progressions

Advanced variations include performing the pseudo planche push-up with feet elevated or transitioning to one-arm ring push-ups for increased difficulty. Another option is to add a slow eccentric phase to increase time under tension.

Integrations

Complementary exercises

Complementary exercises include dips, ring rows, and overhead presses to enhance overall upper body strength and stability.

Super set recommendations

Super setting this exercise with dips or muscle-ups can provide an intense upper body workout, maximizing strength gains.

Sample workout routines

Sample routine could include: Ring Pseudo Planche Push Ups (4 sets of 5-10 reps), followed by Ring Rows (3 sets of 8-12 reps) and Dips (3 sets of 10 reps). Adjusting the rest period between exercises can enhance endurance.

Exercise combinations

Combine this with shoulder stabilization exercises such as lateral raises and anti-rotation holds to promote balanced shoulder development.

Best time to do this exercise in your workout

Incorporate this exercise towards the beginning of your upper body workout when you are fresh, as it requires substantial strength and control.