Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredRings
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Ring Push Up Overview

The ring push up is a variation of the push up and an exercise used primarily to strengthen the muscles of the chest.

Ring push ups also provide quite the core challenge as the instability from the rings forces the core to stabilize the spine throughout the range of motion.

Ring push ups are a bit more advanced and should only be progressed to after you’ve mastered earlier variations of the push up.

Ring Push Up Instructions

  1. Set a pair of rings at waist height or just below.
  2. Assume a tall kneeling position on the floor with your hands in the rings, toes tucked, and knees under hips.
  3. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  4. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  5. Descend until the upper arms are parallel to the floor.
  6. Push back to the starting point by extending the elbows and driving your palms into the floor.
  7. Repeat for the desired number of repetitions.

Ring Push Up Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.