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”
Yes, ring push ups can be good for beginners. They are harder than floor push ups, but you can make them easier. You can set the rings higher so your body is more upright. This helps you build strength and control slowly.
Yes, you can modify it. You can raise the rings higher or bend your knees instead of keeping your legs straight. You can also move your feet closer to the rings. These changes make the exercise easier and safer.
You may feel stronger in a few weeks if you practice often. Doing ring push ups two to three times a week helps your body improve. Strength and balance will get better over time with regular practice.
You should feel it in your chest, shoulders, arms, and core. Your core works to keep your body straight. If you feel pain in your joints, you should stop and check your form.
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