What is Elevated Ring RTO Push Up?

The Elevated Ring RTO Push Up is a medium-difficulty ring push-up variation that adds outward rotation (RTO) for shoulder and scapular stability. It primarily targets the chest, shoulders, triceps and core while engaging biceps, back, glutes and traps for whole-body tension.

How to Do Elevated Ring RTO Push Up

  1. Set ring height: Adjust rings so handles are elevated to your level; lower rings increase difficulty. Ensure straps are even and secure before starting.
  2. Assume push-up position: Take a neutral ring grip, legs together, posterior pelvic tilt, core braced and glutes engaged to maintain a straight line.
  3. Elevate feet safely: Place feet on a box or lift on fingertips to create elevation; choose height that preserves form without lower back sag.
  4. Lower with tension: Bend elbows with them tucked close to your body, descend until comfortable depth while keeping total body tension and neutral spine.
  5. Rotate and pause: At the bottom, externally rotate hands outward, pause briefly to reinforce scapular control, then rotate hands back before pressing.
  6. Drive up and finish: Press rings down to extend arms fully while outwardly rotating at the top. Maintain core bracing and controlled breathing every rep.

Muscle Groups

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

Description

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

Push

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Elevated Ring RTO Push Ups?

This exercise builds chest and shoulder strength while improving scapular stability and core control. The RTO rotation strengthens rotator cuff action and increases overall pushing coordination on unstable rings.

What common mistakes should I avoid when doing RTO push ups?

Avoid flared elbows, sagging hips, and rotating too quickly. Also don't let rings twist unexpectedly — control the rotation, keep core tight, and use a manageable ring height.

How can I progress or regress this exercise?

Regress by raising ring height or performing incline RTO push-ups and negative-only reps. Progress by lowering rings, adding pauses, increasing elevation, or moving to unassisted RTO push-up variations.