Also known as: typewriter push up, typewriter push-up, typewriter pushups, ring typewriter, rings typewriter

What is Ring Typewriter Push Up?

The Ring Typewriter Push Up is a medium-difficulty ring push-up variation where you shift one ring outward at the top to load the chest, triceps, shoulders, lats and core. It builds unilateral pressing strength and shoulder stability while demanding tight core tension and ring control.

How to Do Ring Typewriter Push Up

  1. Set up rings: Adjust rings to chest height or a few inches above the ground. Take a neutral grip, feet together, posterior pelvic tilt and full-body tension before first rep.
  2. Brace and align: Brace your core, squeeze glutes and protract shoulders slightly. Keep elbows tucked close and maintain a neutral spine throughout the movement.
  3. Lower with control: Descend until chest nears the rings, keeping elbows tight to the body and avoiding shoulder collapse or hip sag at the bottom.
  4. Shift and extend: Drive one ring laterally while straightening that arm, keeping the opposite elbow tucked. Pause briefly at full extension to feel unilateral loading.
  5. Return and alternate: Bring the extended ring back to center, lower back into the push-up bottom and repeat by extending the opposite arm. Stop if form breaks.

Muscle Groups

Biceps, Triceps, Chest, Core, 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 into the bottom of the push up, keeping the elbows tucked in tight to your body, and maintaining total body tension.

Start to straighten one arm, drive the ring directly out to your side, keeping the other elbow tucked in tight. Fully extend the arm as your reach outward, pause and the bring the elbow back in and switch sides & alternate for repetitions.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Ring Typewriter Push Up?

This exercise increases unilateral pressing strength, enhances chest and triceps activation, and improves shoulder stability and core tension. Rings add instability, boosting scapular control and coordination under load.

What common mistakes should I avoid when doing this exercise?

Avoid flaring elbows, sagging hips, and letting rings twist or collapse. Don’t rush the lateral drive—maintain full-body tension and controlled tempo to protect shoulders and preserve stability.

How can I progress or regress the Ring Typewriter Push Up?

Regress by using higher ring height, incline ring push-ups, or knee-supported rings. Progress by lowering rings, increasing reps, adding pause holds, or working toward single-arm ring push-ups or weighted variations.