Ring Push Up

How to do it

1. Set the rings a few centimetres above the floor and grip one in each hand.
2. Step your feet back into a high plank with straight arms and the rings close to your sides.
3. Brace your midsection and press the rings slightly into your sides to stop them from drifting out.
4. Lower your chest between the rings until your hands are beside your chest.
5. Press back up to straight arms, turning the palms slightly forward at the top.

Tips

• Keep the rings close to the body the whole way: if they drift apart, the chest takes a sudden stretch.
• Raise the rings higher to make it easier while learning.

Common mistakes

• Letting the rings slide out wide.
• Letting the hips sag.
• Shaking through reps with no control at the bottom.

Muscles worked by the Ring Push Up

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Serratus anterior Minor8%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary6%
• Triceps (long head) Minor4%
• Rotator cuff Stabilizer4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Unstable handles raise stabiliser demand. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Ring Push Up alternatives

Different equipment

• TRX Push UpTRX
• Kettlebell Push UpKettlebell

Easier

• TRX Chest PressTRX
• Weighted Push UpOther equipment
• Incline Push UpBodyweight

No equipment

• Push UpBodyweight

Make it easier

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the Ring Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Ring Push Up good for beginners?

The Ring Push Up is rated advanced. If you are new, learn the Kettlebell Push Up first and build up from there.

What is a good alternative to the Ring Push Up?

For example the TRX Chest Press, Weighted Push Up and Incline Push Up. They train mostly the same muscles, some with different equipment.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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