What is Ring Archer Push Up?

The Ring Archer Push Up is a medium-level ring push variation where one arm bends while the other extends outward to increase unilateral load. It primarily targets the chest, triceps, shoulders and lats, demanding core stability and scapular control for safe execution.

How to Do Ring Archer Push Up

  1. Set up rings: Set rings low to chest height, take a neutral grip, hands shoulder-width, assume high plank with feet together and posterior pelvic tilt.
  2. Brace and position: Brace your core, squeeze glutes, tuck tailbone (PPT) and retract shoulders; keep body in a straight line to resist rotation before descent.
  3. Lower to archer: Bend one elbow close to your body while driving the opposite ring outward, keeping the extended arm straight and the torso stable.
  4. Press up evenly: Push both rings down and together, generating force from the chest and triceps; avoid twisting and maintain a neutral spine through the movement.
  5. Control descent/reps: Return to start with controlled motion, reset scapular position between reps, breathe steadily and progress sets only when form is consistent and pain-free.

Muscle Groups

Biceps, Triceps, Chest, 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 by bending one arm, keeping the elbow tucked in tight to your body. Drivethe other ring our to the side, trying to keep the arm fully extended.

Push the rings down & together, to drive yourself up. Resist rotation through the torso by staying tight, avoid arching the back or letting the hips sag.

Movement Group

Push

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Archer Push Ups?

Ring Archer Push Ups build unilateral pressing strength, increase chest and triceps load, and improve core stability and scapular control. They also challenge shoulder stability and coordination on rings, which transfers well to other ring and gymnastic pushing skills when performed with controlled technique.

What common mistakes should I avoid?

Common mistakes include letting hips sag or arch, allowing torso rotation, flaring the working elbow, relying on the extended arm to pull, and moving too fast. Prioritize neutral spine, tight core, scapular control, and controlled tempo to avoid shoulder stress and form breakdown.

How do I progress or regress this exercise?

To regress, lower ring angle or perform archer push-ups on a stable bar or floor, use elevated hands, or reduce range of motion. To progress, increase lean, slow eccentric tempo, add reps or weight, or work toward single-arm ring push-ups while maintaining strict form.