What is Push Up Reach In Rings?
Push Up Reach In Rings is a ring-based push exercise that combines a push-up with a unilateral reach, targeting the chest, triceps, shoulders, and core. It is medium difficulty and improves stability, shoulder control, and anti-rotation strength while challenging scapular stability and coordination.
How to Do Push Up Reach In Rings
- Set ring height: Adjust rings so height matches your level; lower rings for more challenge or higher rings to regress while preserving good form.
- Grip and stance: Hold rings with neutral wrists, extend legs behind you into a straight plank, and engage glutes and core before beginning.
- Lower with control: Slowly bend elbows and lower your chest toward the rings while keeping shoulders packed and the torso rigid to prevent sagging.
- Reach with one arm: At the bottom, push one ring slightly away with one arm while keeping hips square; return to center before switching sides.
- Press back up: Drive both rings down to press your body back to the start without locking elbows, maintain tension, then repeat the reach with the other arm.
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
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Push Up Reach In Rings?
Push Up Reach In Rings strengthens the chest, triceps, shoulders and core while improving scapular stability, anti-rotation strength and single-arm control. It also enhances shoulder mobility and ring-specific coordination, useful for functional upper-body stability.
What are common mistakes with Push Up Reach In Rings?
Common mistakes include sagging hips, flared elbows, locking out at the top, excessive torso rotation during the reach, and rushing. Fix these by bracing the core, keeping a neutral spine, controlling tempo, and reducing ring height until form is solid.
How can I progress or regress this exercise?
To regress, raise the rings or perform the reach from your knees or an elevated surface. Progress by lowering ring height, increasing lean, slowing tempo, adding reps or weight, or advancing to archer or single-arm ring push-ups for greater unilateral demand.