How To Do Ring Push Ups
Ring Push Ups are a bodyweight pushing exercise that targets the chest, shoulders, triceps, and core. Using rings makes the movement more challenging than floor push ups because each arm must stay stable on its own. Proper form is important to keep your shoulders safe and to get the most strength benefit from the exercise.
Step-by-Step Guide to Properly Execute Ring Push Ups
Starting Position
Set the rings at about knee height. Grip the rings firmly and place your hands inside them. Walk your feet back so your body forms a straight line from head to heels. Keep your core tight, glutes squeezed, and shoulders slightly forward over the rings.
Lowering Phase
Slowly bend your elbows and lower your chest between the rings. Let the rings move slightly outward as you descend while keeping control. Maintain a neutral spine and avoid letting your hips sag or flare.
Pushing Phase
Press through your palms and extend your elbows to push your body back up. Bring the rings back toward each other as you rise, keeping your shoulders stable and your core engaged.
Finishing Position
Finish at the top with arms fully extended, rings steady, and your body still in a straight line. Pause briefly before starting the next repetition.
Ring Push Ups Workout Plan for All Levels
- Beginner: 2 sets of 6 to 8 reps, 2 to 3 minutes rest, 2 times per week
- Intermediate: 3 sets of 8 to 12 reps, 2 to 3 minutes rest, 3 times per week
- Advanced: 4 sets of 12 to 15 reps, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of Ring Push Ups
- Builds upper body pushing strength
- Improves shoulder stability and control
- Activates the core throughout the movement
- Allows natural wrist and shoulder positioning
Common Mistakes to Avoid
- Letting the rings swing: Losing control reduces muscle tension and stability work
- Sagging hips: This takes stress off the core and strains the lower back
- Flaring elbows too wide: This can place unnecessary stress on the shoulders
Similar Exercises To Try For Your Workout
- Ring Dips
- Decline Push Ups
- Ring Chest Flys
FAQ About “Ring Push Ups”
The rings move freely, so each arm must stabilise independently throughout every rep. Your chest, shoulders, and core work significantly harder to prevent the rings from flaring outward. The instability also recruits more muscle fibres, making it a more demanding exercise even at the same rep range.
Yes. At the top of each rep, externally rotate your hands so the rings turn out and your thumbs point away from you. This ring turn-out puts your shoulders in a stronger and more stable position and builds the specific shoulder strength needed for gymnastics ring skills like the support hold and muscle up.
Set the rings at approximately knee to mid-shin height. Lower rings make the exercise harder because your body is more horizontal. Start with higher rings to learn the movement pattern and gradually lower them as your strength and stability improve.
Focus on actively pressing the rings toward each other throughout the movement. Think about squeezing an imaginary object between your hands as you push up. If the rings still flare, raise the ring height slightly to reduce the load until you build the stability needed to control the rings on the way down.
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