Ring Push Up

Instructions for proper form

1. Start by adjusting the gymnastic rings to a height where your hands can comfortably grip them while your body is in a prone position. 2. Grip the rings with a neutral grip, hands shoulder-width apart. 3. Engage your core and maintain a straight line from head to heels. 4. Lower your body by bending your elbows slowly, keeping your elbows slightly angled towards your body. 5. Descend until your chest is close to the rings, then push back up to the starting position, fully extending your arms without locking your elbows. 6. Keep your body rigid throughout the movement to prevent excessive swinging.

Common mistakes to avoid

1. Allowing the hips to sag or rise excessively, disrupting the body alignment. 2. Flaring elbows out widely instead of keeping them close to the torso. 3. Not fully extending the arms at the top of the push-up. 4. Not engaging the core which can lead to lower back strain. 5. Using momentum instead of controlled movement.

Benefits

Specific benefits of the exercise

Strengthens the chest (pectoralis major) more effectively than standard push-ups due to the instability of the rings. Improves shoulder stability and coordination, engaging secondary stabilizing muscles.

Expected results and timeframe

With consistent practice (2-3 times a week), one can expect increased chest strength and stability within 4-6 weeks, along with improved overall upper body strength and coordination within 8-12 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals looking to enhance chest strength and stability, gymnasts, calisthenics enthusiasts, or athletes aiming to improve upper body performance.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like push-ups using unstable surfaces (like rings) activate more muscle fibers, particularly in the chest and shoulders, leading to greater strength gains and muscle development compared to standard push-ups.

Variations

Beginner modifications

1. Perform push-ups from an elevated surface (like a bench) to reduce difficulty. 2. Use a resistance band tied to the rings for added support. 3. Practice push-ups on the ground before attempting on rings.

Advanced progressions

1. Try ring push-ups with your feet elevated on a surface to increase difficulty. 2. Incorporate a suspended muscle-up transition for added strength challenge. 3. Perform single-arm ring push-ups for advanced strength training.

Integrations

Complementary exercises

1. Dips on rings to target triceps for balanced upper body workout. 2. Ring rows to work on back musculature. 3. Planks to enhance core stability.

Super set recommendations

Super set with ring dips for a total upper body workout, alternating between pushing exercises for chest and triceps.

Sample workout routines

Sample workout including: 1. Ring Push-ups – 3 sets of 8-12 reps. 2. Ring Rows – 3 sets of 10-15 reps. 3. Dips – 3 sets of 6-10 reps. 4. Core exercise (Plank or Hanging Leg Raises).

Exercise combinations

Combine with underhand pull-ups on rings to create a comprehensive upper body day focusing on push and pull movements.

Best time to do this exercise in your workout

Best performed during the upper body segment of your workout, ideally after warming up but before moving on to heavier lifts or explosive movements.