Also known as: archer push-up, archer pushup, ring archer push, single-arm ring pushup, archer ring push

What is Ring Archer Push Up?

The Ring Archer Push Up is a unilateral ring push variation that builds chest, shoulders, triceps and lats by shifting load to one arm while the other extends. It’s a medium-difficulty move requiring strong core bracing and shoulder stability for safe performance.

How to Do Ring Archer Push Up

  1. Set ring height: Adjust rings to chest-height and take a neutral grip, hands shoulder-width apart; feet together and body in a straight plank with posterior pelvic tilt.
  2. Brace your core: Tighten abs, squeeze glutes, and posteriorly tilt the pelvis to prevent sagging; keep shoulders packed and avoid arching the lower back.
  3. Descend to archer: Bend one arm driving the elbow close to the body while extending the other arm out to the side, keeping it as straight as possible.
  4. Press up powerfully: Drive both rings down and slightly together to press up, focusing force through the bent arm while resisting torso rotation and maintaining alignment.
  5. Control the return: Lower slowly on the next rep or reset by returning to neutral push position; use a spotter or regress if form breaks under load.

Muscle Groups

Biceps, Triceps, Chest, Shoulders, Latissimus

Description

Take a neutral grip on the rings as you assume a push up position, hands about shoulder width apart, feet together. Brace your core, squeeze your glutes, PPT (tuck tailbone).

Descend by bending one arm, keeping the elbow tucked in tight to your body. Drivethe other ring our to the side, trying to keep the arm fully extended.

Push the rings down & together, to drive yourself up. Resist rotation through the torso by staying tight, avoid arching the back or letting the hips sag.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Archer Push Ups?

They develop unilateral pressing strength, increase chest and triceps hypertrophy, and improve shoulder stability and scapular control. Ring instability also enhances core engagement and coordination for better single-arm pressing and functional control.

What common mistakes should I avoid?

Common errors include letting hips sag, arching the lower back, poor shoulder packing, flaring the elbow on the bent side, and uncontrolled descent. These increase injury risk and reduce effectiveness, so prioritize core brace, strict alignment, and slow controlled reps.

How can I progress or regress this exercise?

Regress by performing archer push-ups on the floor, elevated hands, or ring-assisted negatives. Progress by increasing range, adding pauses, slowing tempo, elevating feet, or advancing to single-arm ring push-ups once strength and scapular control are solid.