Single Arm Ring Grip Push Up

Instructions for proper form

Start in a prone position with one hand gripping the gymnastic ring and the other arm extended out to your side. Engage your core and glutes to maintain a straight body line from head to heels. Lower your body toward the ground by bending your elbow while keeping your elbow close to your body. Push back up to the starting position by engaging the pectoral muscles and maintaining a stable core. Keep your shoulders down and away from your ears throughout the movement.

Common mistakes to avoid

Avoid letting your hips sag or rise, which can strain your lower back. Do not allow your shoulders to shrug up towards your ears. Ensure your elbow stays tucked in rather than flaring out, and avoid using momentum to push yourself up.

Benefits

Specific benefits of the exercise

The Single Arm Ring Grip Push Up enhances unilateral strength, which can help correct muscle imbalances, increases core stability, and significantly improves upper body strength, particularly in the chest and triceps.

Expected results and timeframe

With consistent practice, you can expect to see improvements in upper body strength and muscle definition within 4-6 weeks, as well as improved functional strength and stability..

Who this exercise is best for

This exercise is ideal for advanced lifters and athletes looking to increase their upper body strength, enhance muscle control, and develop stability in press movements. It can also benefit gymnasts or anyone training for calisthenics skills.

Scientific studies supporting its effectiveness

Studies indicate that unilateral training can lead to increased muscle activation and improved strength in the prime movers, particularly in exercises similar to push-ups and variations in gymnastic training. (e.g., Cormie, P., & McBride, J. M. (2007). ‘Spectrum of strength and conditioning: A specific approach to optimizing athletic performance.’)

Variations

Beginner modifications

To modify for beginners, start with standard push-ups or perform the exercise with both arms on the rings to build strength and stability. Alternatively, drop down to your knees while performing the push-up.

Advanced progressions

Advanced variations could include explosive ring push-ups, adding a weighted vest for added resistance, or performing the exercise with one leg lifted for increased difficulty and core activation.

Integrations

Complementary exercises

Complementary exercises include standard push-ups, dips, tricep push-ups, and rows using gymnastic rings to promote balanced upper body development.

Super set recommendations

Superset with exercises targeting different muscle groups, such as ring rows or dips for added intensity and increased upper body fatigue.

Sample workout routines

Sample workout routine: 1) Warm-up; 2) 3 sets of Single Arm Ring Grip Push Ups (8-10 reps per side); 3) 3 sets of Ring Rows (10-12 reps); 4) Rest; 5) Finish with core exercises like Plank Holds.

Exercise combinations

Combining the Single Arm Ring Grip Push Up with exercises like Renegade Rows or Russian Twists can enhance overall upper body and core engagement.

Best time to do this exercise in your workout

This exercise is best performed later in your workout after you have completed your compound lifts, as it targets specific muscle endurance and strength when the body is adequately warmed up.