Muscle groups

Shoulders, Trapezius, Glutes, Core, Chest, Biceps, Back


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

Take a neutral grip on the rings and get into a push up position. Leg together, posterior pelvic, core braced, glutes engaged.

Either lift your legs up on a box or similar structure or lift them up on your fingertips.

Bend your arms, keeping your elbows tucked in to your body, and maintaining total body tension. Descend as low a you feel comfortable , you can increase depth as you build strength.

Pause at the bottom of the exercise, rotate your hands outwards, rotate them back and then drive the rings down and push yourself back up. Fully extend your arms at the top, and outwardly rotate the rings at the top.

Repeat for repetitions.

Movement Group


Required Equipment


Progressions And Regressions