Also known as: ring push-up reach, ring push up reach, ring reach push-up, alternating ring reach push-up

What is Push Up Reach In Rings?

Push Up Reach In Rings is a medium-difficulty ring push variation that combines a ring push-up with alternating arm reaches. It primarily targets the chest and triceps while heavily engaging the core, shoulders, and upper back for stability. Adjust ring height to scale difficulty and focus on controlled movement.

How to Do Push Up Reach In Rings

  1. Set ring height: Adjust ring height so you can perform the movement with control - lower rings increase difficulty and instability.
  2. Grip and stance: Grip rings with neutral palms, extend legs and keep body straight in a hollow position, heels back and core braced.
  3. Lower with control: Slowly lower your chest between the rings, keeping elbows at a 45-degree angle and maintaining core tension to avoid sagging.
  4. Perform arm reach: At the bottom, push one arm slightly away and extend it laterally while keeping hips and shoulders square; return and repeat on other side.
  5. Press up: Drive both rings down to press back to the start without locking elbows, keeping tension through chest and triceps throughout the movement.
  6. Breathing and tempo: Inhale on the descent, exhale during the press; use a slow controlled tempo and stop if you lose shoulder or core stability.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Latissimus, Back

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Grip the rings, keep your body straight and your legs fully extended behind you.

Slowly lower yourself down towards the floor.

When you are at lower position, slowly push one of your arms away from your body. Return your arm back to yourself and repeat with your other arm.

Then push yourself back up to the starting position.

Do not lock out your elbows to maintain tension throughout the muscles during the exercise.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Push Up Reach In Rings?

This exercise builds chest and triceps strength while demanding core and shoulder stability. The unilateral reach improves scapular control, anti-rotation strength, and coordination, making it useful for ring-specific pressing strength and functional upper-body stability.

What common mistakes should I avoid?

Common mistakes include sagging hips, flaring elbows, rotating the torso during the reach, reaching too far and losing scapular control, and locking out the elbows. Fix these by bracing the core, controlling range of motion, and maintaining neutral shoulder position.

How can I progress or regress this exercise?

Regress by raising the rings, performing the movement on knees, or limiting reach range. Progress by lowering rings, slowing tempo, increasing reps, adding a weight vest, or working toward single-arm ring push-ups once stability and scapular control are solid.