Ring Push-Up

The ultimate unstable push-up — gymnastic rings create maximum stability demands, building extraordinary upper body control and strength

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Gymnastic Rings
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplemental

Movement Summary

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🎯 Setup

Starting Position

1. Ring height: Rings approximately 6-12 inches off ground
2. Ring spacing: Shoulder-width apart (they will move during exercise)
3. Grip: Neutral grip, thumbs forward
4. Body position: Walk feet back into plank position
5. Core bracing: Maximum tension — this is critical for rings
6. Ring position at top: Rings turned slightly outward (RTO position for advanced)

Equipment Setup

Equipment	Setting	Notes
Ring height	6-12 inches off ground	Lower = more unstable
Anchor point	Secure overhead mount	Must support dynamic loading
Ring spacing	Shoulder-width at start	Rings will move — this is normal
Surface below	Clear, padded preferred	In case of failure

Setup Cue

"Rings low, body tight like a board, squeeze everything including the rings"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent while managing extreme instability

1. Begin in plank position with arms extended
2. Lower chest toward rings with maximum control
3. Elbows bend to approximately 90° or more
4. Allow rings to move naturally but control the movement
5. Rings may travel slightly outward — this is normal
6. Maintain rigid core throughout (zero hip sag or rotation)
7. Lower until chest is at or below ring height

Tempo: 2-4 seconds (slower for control and safety)

Feel: Chest and triceps loading, stabilizers firing maximally

⏸️ Bottom Position

What's happening: Deep bottom position with rings maximally unstable

1. Chest at or slightly below ring height
2. Elbows bent 90° or more
3. Rings actively controlled (prevent uncontrolled movement)
4. Body maintains perfect plank alignment
5. Maximum core and full-body tension
6. Prepare to press without losing stability

Common error here: Losing tension, allowing rings to swing wildly

Feel: Extreme stability demands, full body tension

⬆️ Pressing

What's happening: Pressing up while maintaining ring control

1. Drive through chest and triceps
2. Press rings down and slightly apart
3. Maintain core rigidity (prevent hip sag or pike)
4. Control ring movement throughout
5. Elbows extend toward full extension
6. Rings travel slightly inward as you rise

Tempo: 1-2 seconds (controlled, steady)

Feel: Maximum chest, tricep, shoulder work; extreme core engagement

🔝 Top Position

What's happening: Full extension with active ring control

1. Arms fully extended (slight bend okay for shoulder safety)
2. Rings positioned at shoulder width or slightly narrower
3. Advanced: Turn rings outward (RTO position) for extra difficulty
4. Scapulae slightly protracted (push away from rings)
5. Perfect plank maintained
6. Stabilize before next rep

RTO (Rings Turned Out): Turning rings outward at top adds significant difficulty and builds straight-arm strength needed for gymnastics skills

Key Cues

Primary Cues

• "Crush the rings with your grip" — increases stability
• "Lock your entire body tight" — maximum tension throughout
• "Control the chaos" — rings will move, but YOU control them

Tempo Guide

Goal	Tempo	Example
Stability	4-2-2-2	4s down, 2s pause, 2s up, 2s stabilize at top
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s at top
Strength	3-0-2-0	3s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction with stability control	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension with extreme stability demands	████████░░ 75%
Anterior Deltoid	Shoulder flexion and dynamic stabilization	███████░░░ 65%

Stabilizers

Muscle	Role
Core	Anti-extension, anti-rotation — maximum engagement
Lats	Ring control, prevent excessive outward movement
Serratus Anterior	Scapular stability under extreme instability
Rotator Cuff	Dynamic shoulder stabilization at all positions
Obliques	Anti-rotation, prevent twisting

Muscle Emphasis

Elite stabilizer activation: Ring push-ups create the highest stabilizer demands of any push-up variation — core activation increases to 85% (vs 50% regular push-ups), with rotator cuff, serratus, and lats all working at 70%+ capacity.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back arches	Back injury risk, poor training effect	Maximum core bracing, regress if can't maintain
Rings swinging uncontrolled	Chaotic movement	Injury risk, ineffective training	Active grip, slower tempo, control movement
Body rotation/twisting	Torso rotates during movement	Uneven loading, instability	Engage obliques, maintain alignment
Starting too advanced	Attempting rings without base strength	Form breakdown, injury risk	Master TRX push-ups first
Too wide at bottom	Rings splay out excessively	Shoulder stress, reduced effectiveness	Engage lats, control ring path

Most Common Error

Attempting ring push-ups without sufficient prerequisite strength — rings are significantly harder than any other push-up variation. If you can't do 15+ perfect regular push-ups and 10+ TRX push-ups, you're not ready for rings.

Self-Check Checklist

• Perfect plank maintained (no hip sag, rotation, or piking)
• Rings controlled throughout (not swinging wildly)
• Full range of motion (chest to ring height or below)
• No shoulder pain or clicking
• Able to complete target reps with consistent form

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🔀 Variations

By Difficulty

Build-Up Variations

Variation	Change	Why
Incline Ring Push-Up	More upright body angle	Reduces load, easier stability
Rings Higher Off Ground	Raise rings to 18-24"	Less instability than low rings
Partial ROM	Only lower partway	Build control gradually
Assisted Ring Push-Up	Band assistance	Reduces load while learning stability

Standard Variations

Variation	Change	Why
Standard Ring Push-Up	Neutral rings at top and bottom	Classic variation
Ring Push-Up Plus	Protraction at top position	Emphasizes serratus anterior
Deep Ring Push-Up	Chest well below rings	Increases ROM and stretch

Advanced Variations

Variation	Change	Why
RTO Push-Up	Rings turned out at top	Builds straight-arm strength, much harder
Archer Ring Push-Up	One arm presses, one extends	Unilateral strength
Ring Pseudo Planche Push-Up	Hands forward of shoulders	Planche progression
Feet-Elevated Ring Push-Up	Feet on box/bench	Increases load
Ring Push-Up to Support	Finish in ring support hold	Full body integration

Ring Position Variations

Position	Ring Orientation	Difficulty	Purpose
Neutral	Palms facing each other	Moderate	Standard position
Pronated	Palms facing down	Harder	More like regular push-up
RTO	Palms facing forward (turned out)	Very Hard	Straight-arm strength

Training Focus Variations

Variation	Focus	When to Use
Slow Eccentric	Hypertrophy & control	Building muscle with instability
Pause at Bottom	Strength & stability	Eliminate momentum, build control
Explosive Ring Push-Up	Power	Advanced — only with perfect control

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	RIR
Skill/Stability	3-5	3-8	90-120s	2-3
Strength	3-4	5-10	90-120s	1-2
Hypertrophy	3-4	8-12	60-90s	1-2
Endurance	2-3	12-20+	45-60s	0-1

Workout Placement

Program Type	Placement	Rationale
Upper body day	Early-middle workout	After main pressing but while still fresh
Push day	Second or third exercise	After heavy compound, before isolation
Gymnastics training	Primary movement	Core of upper body strength work
Skill day	First exercise	Maximum focus on control

Frequency

Training Level	Frequency	Volume Per Session
Intermediate*	2x/week	2-3 sets of 5-8 reps
Advanced	2-3x/week	3-4 sets of 8-12 reps
Gymnasts/Elite	3-4x/week	3-5 sets of varying intensities

*Beginners should not attempt ring push-ups — build strength with regular and TRX push-ups first.

Progression Scheme

Progression Priority

Progress in this order:

1. Build prerequisite strength (15+ regular, 10+ TRX push-ups)
2. Master incline ring push-ups with perfect control
3. Progress to horizontal body position
4. Increase reps at horizontal position
5. Add advanced variations (RTO, archer, pseudo planche)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Build-Up)

Exercise	When to Use	Link
Regular Push-Up	Build base strength (need 15+ reps)
TRX Push-Up	Learn to handle instability (need 10+ reps)
Incline Ring Push-Up	First exposure to ring instability
Elevated Rings	Rings higher = less unstable

Progressions (Harder)

Exercise	When Ready	Link
RTO Push-Up	Can do 10+ ring push-ups with control
Ring Pseudo Planche Push-Up	Want planche progression
Archer Ring Push-Up	Ready for unilateral work
Feet-Elevated Ring Push-Up	Can do 12+ horizontal ring push-ups
Ring Dip	Master ring push-ups first

Alternatives (Same Goal, Different Approach)

Similar Instability

Alternative	Equipment	Difference
TRX Push-Up	Suspension trainer	Less unstable than rings
Swiss Ball Push-Up	Stability ball	Different instability pattern
Suspension Strap Push-Up	Any straps	Similar to TRX

Stable But Advanced

Alternative	Benefit
Deficit Push-Up	Increased ROM without instability
Weighted Push-Up	Progressive overload on stable surface
One-Arm Push-Up	Unilateral without instability demands

Gymnastics Progressions

Exercise	Progression Path
Ring Support Hold	Basic ring stability
Ring Dip	Vertical pressing on rings
Ring Muscle-Up	Dynamic ring transition
Ring Iron Cross	Advanced static strength

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Any shoulder injury/pain	Extreme stability demands aggravate issues	Do not attempt — regress to stable push-ups
Elbow problems	Ring instability stresses elbows	Avoid or use very conservative progression
Lower back pain	Core demands may aggravate	Master planks and stable push-ups first
Insufficient base strength	Cannot control rings safely	Build strength with regular/TRX push-ups

Stop Immediately If

• Any sharp pain in shoulders, elbows, or wrists
• Loss of control (rings swinging wildly, body rotating)
• Inability to maintain plank position
• Shoulder clicking or popping with pain
• Feeling unstable or at risk of falling

Equipment Safety

Safety Check	Critical Importance
Anchor point security	Must support 2-3x bodyweight (dynamic forces)
Ring straps condition	Check for fraying, wear, damage before every use
Ring height	Start higher (easier) and lower gradually
Landing area	Clear space below in case of failure
Ring quality	Use proper gymnastic rings, not cheap substitutes

Prerequisites Before Attempting

Required Base Strength

Do NOT attempt ring push-ups until you can:

• 15-20+ perfect regular push-ups
• 10-12+ perfect TRX/suspension push-ups
• 30-60 second perfect plank hold
• 5+ push-ups with hands on unstable surface (ball, BOSU)
• No current shoulder, elbow, or wrist pain

Missing any of these = you're not ready. Build the foundation first.

Volume Guidelines

Experience Level	Max Sets Per Session	Max Per Week
First 4 weeks	2-3 sets	4-6 sets total
2-6 months	3-4 sets	6-9 sets total
6+ months	4-5 sets	9-12 sets total

Start conservative — rings are extremely demanding on joints and CNS.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Dynamic stabilization in all planes, flexion, horizontal adduction	Full ROM with extreme control	🔴 Very High
Elbow	Flexion/Extension with stability demands	~90-180°	🟡 Moderate-High
Wrist	Dynamic stabilization, slight flexion/extension	Variable depending on ring angle	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Pain-free full flexion and rotation	Can hold arms overhead pain-free	Do not attempt — address mobility first
Thoracic	Good extension	Maintain neutral spine in plank	Thoracic mobility work required
Scapular	Full upward rotation and protraction	Can do push-up plus without winging	Serratus strengthening needed

Joint Stress Warning

Ring push-ups place EXTREME demands on shoulder stability — particularly the rotator cuff. This is the most demanding push-up variation for joint stability. Only attempt with:

• Healthy shoulders (zero current pain)
• Strong rotator cuff (dedicated training)
• Excellent scapular control
• Progressive build-up through easier variations

Shoulder injuries are common when people progress too quickly to rings.

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❓ Common Questions

How are rings different from TRX/suspension trainers?

Rings are significantly more unstable in all directions. TRX straps provide some stability through the strap design, while rings can rotate, swing, and move freely in 360°. Most people find rings 30-50% harder than TRX at the same body angle.

What height should I set the rings?

Start with rings 12-18 inches off the ground for easier control. As you get stronger, lower them to 6-8 inches for maximum difficulty. Lower rings = more unstable and harder to control.

Should I let the rings move or keep them still?

Controlled movement is okay and inevitable — the goal is to CONTROL the movement. Rings will move slightly, especially at the bottom. Don't fight natural movement, but don't allow wild swinging either.

What's RTO and should I do it?

RTO (Rings Turned Out) means rotating the rings so your palms face forward at the top position. This is significantly harder and builds straight-arm strength needed for advanced gymnastics moves. Only attempt if you can do 10+ regular ring push-ups with perfect form.

Can I do ring push-ups every day?

Not recommended. The extreme stability demands tax your nervous system and joints significantly. 2-3x per week is plenty for most people. Your rotator cuffs need recovery time.

How do I know if I'm ready for rings?

You should be able to do 15+ perfect regular push-ups, 10+ TRX push-ups, and hold a perfect plank for 60 seconds. Start with incline ring push-ups even if you meet these requirements — rings are much harder than they look.

My rings keep spinning — is this normal?

Yes, rings naturally rotate. This is part of the challenge. Grip firmly and control the rotation, but don't fight it completely. The rotation actually increases the stability demand and effectiveness.

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📚 Sources

Gymnastics & Ring Training:

• Sommer, C. (2008). Building the Gymnastic Body — Tier B
• UK Gymnastics Foundation — Tier B
• USA Gymnastics Training Manual — Tier B

Stability & Biomechanics:

• Behm, D.G. et al. (2010). The Role of Instability with Resistance Training — Tier A
• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Saeterbakken, A.H. et al. (2013). Effects of Body Position on Muscle Activation — Tier A

Strength Training:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Zatsiorsky, V.M. & Kraemer, W.J. (2006). Science and Practice of Strength Training — Tier A

Programming:

• Overcoming Gravity (Steven Low) — Tier B
• ExRx.net Gymnastics Exercise Analysis — Tier C
• CrossFit Gymnastics Course Materials — Tier C

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For Mo

When to recommend this exercise:

• Advanced user with strong push-up base (15+ regular, 10+ TRX)
• User has access to gymnastic rings
• User training for gymnastics skills or extreme upper body control
• User wants the ultimate push-up stability challenge
• User has healthy shoulders with no pain or injury history

Who should NOT do this exercise:

• Cannot do 15+ regular push-ups → Build strength with Push-Up
• Cannot do 10+ TRX push-ups → Master TRX Push-Up first
• Any shoulder pain or injury → Regress to stable variations
• Poor core strength (<30s plank) → Build core stability first
• No access to rings → Suggest TRX Push-Up instead
• Beginners to strength training → Too advanced, build foundation first

Key coaching cues to emphasize:

1. "Crush the rings with your entire hand"
2. "Lock your entire body rigid — total tension"
3. "Control the movement of the rings, don't let them control you"

Common issues to watch for in user feedback:

• "The rings swing everywhere" → Not enough base strength, regress to TRX or incline rings
• "My shoulders hurt" → Stop immediately, not ready or improper form
• "I can't keep my body straight" → Core too weak, regress to planks and easier variations
• "This feels way harder than I expected" → Normal! Rings are extremely difficult
• "My hands/forearms are exhausted" → Grip strength limiting factor, will improve with practice

Programming guidance:

• Pair with: Horizontal pulling (rows, pull-ups), core work, shoulder stability work
• Avoid same day as: Other heavy pressing, especially overhead work
• Typical frequency: 2-3x per week maximum
• Volume: 3-4 sets of 5-12 reps depending on variation and level

Progression signals:

• Ready to progress when: 10-12 perfect reps at current difficulty with consistent control
• Progress to: Lower rings, RTO position, archer variations, feet elevated
• Regress if: Cannot maintain plank, rings swinging uncontrolled, shoulder pain, form breakdown

Critical safety reminders:

• This is an ADVANCED exercise — most people should build up through TRX first
• Ring quality and anchor security are non-negotiable
• Shoulder health is critical — any pain = stop immediately
• Progressive overload should be slow and conservative
• Prerequisites are real requirements, not suggestions

Equipment notes:

• Use proper wooden or FIG-approved gymnastic rings
• Anchor point must support 2-3x bodyweight for safety
• Strap length adjustable for different heights
• Check straps before EVERY use for wear or damage

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Last updated: December 2024