Single Arm Ring Push Up

Instructions for proper form

Begin in a prone position with your body supported on a single gymnastic ring held with a neutral grip, and the other arm extended out to your side for balance. Engage your core and glutes to stabilize your body. As you lower your chest towards the ground, keep your elbow close to your body. Push through the ring to return to the starting position, making sure to maintain a straight line from your head to your heels throughout the movement.

Common mistakes to avoid

Common mistakes include letting the hips sag, flaring the elbow out too much during the push-up, and failing to engage the core, which can lead to poor form and potential injury.

Benefits

Specific benefits of the exercise

Single Arm Ring Push Ups enhance upper body strength and stability, particularly in the chest and triceps, and improve core and shoulder stability due to the anti-rotational elements of the exercise.

Expected results and timeframe

With consistent practice, one can expect increased upper body and core strength, as well as better stability and control in 4-6 weeks..

Who this exercise is best for

This exercise is best suited for advanced athletes or individuals with a solid foundation in upper body strength and experience with calisthenics or gymnastic movements.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like the Single Arm Ring Push Up can lead to greater strength improvement in the target muscle groups compared to bilateral exercises, particularly in athletes who need functional strength advantages (Source: Journal of Strength and Conditioning Research, 2020).

Variations

Beginner modifications

For beginners, start with standard push-ups or incline push-ups with both arms to build strength, or utilize gymnastic rings at a lower, easier angle to reduce difficulty before progressing to the single arm variation.

Advanced progressions

Advanced progressions could include adding instability with a TRX suspension system or performing the push-up with added weight via a weighted vest.

Integrations

Complementary exercises

Complementary exercises include other gymnastic ring movements like ring dips, ring rows, and standard push-ups to evenly strengthen the upper body.

Super set recommendations

Super set with exercises targeting different muscle groups, such as facing the rings for inverted rows or bodyweight tricep extensions, to maximize efficiency and muscle engagement.

Sample workout routines

Sample routines may include: 1) Warm-up: Arm circles, push-up variations, place Single Arm Ring Push Ups in the workout as part of a complete upper-body strength circuit; 2) Full body circuit incorporating lower body and core exercises followed by Single Arm Ring Push Ups as a high-intensity finisher.

Exercise combinations

Combine with exercises like pull-ups, dumbbell presses, and planks for a comprehensive upper body and core workout.

Best time to do this exercise in your workout

This exercise is best performed towards the end of the workout after you have completed your major compound lifts and warmed up the muscle groups involved.