What is Ring Push Up?

A Ring Push Up is a push exercise performed on gymnastic rings where you lower and press your body while maintaining total-body tension. It primarily targets the chest, triceps, shoulders and core, and is a medium-difficulty calisthenics movement that challenges stability and pressing strength.

How to Do Ring Push Up

  1. Set ring height: Adjust rings to appropriate height — higher for easier, lower for harder — and ensure straps are secure before starting.
  2. Assume push-up position: Take a neutral grip, legs together, posterior pelvic tilt, brace your core and squeeze glutes to maintain a straight body line.
  3. Lower with control: Bend elbows, tuck them toward your ribs, descend slowly while maintaining total-body tension and a strong shoulder position.
  4. Pause and press: Pause briefly at bottom, then drive the rings down and press through palms to extend elbows and return to the top.
  5. Finish and repeat: At the top, fully extend arms and outwardly rotate rings slightly; breathe and prepare for the next rep with controlled tempo.

Muscle Groups

Triceps, Chest, Core, Shoulders

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.

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 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

Frequently Asked Questions

What are the benefits of ring push ups?

Ring push ups improve upper-body pressing strength while demanding greater stability and core engagement. They enhance scapular control, shoulder mobility through ring rotation, and proprioception. Compared to floor push-ups, they increase muscle activation and functional balance.

What are common mistakes when doing ring push ups?

Common mistakes include flaring the elbows, letting hips sag or pike, weak core tension, uneven ring height, and gripping too tightly or passively. Also avoid descending too fast or using rings set too low for your current strength, which increases injury risk.

How can I progress or regress ring push ups?

To regress, raise the rings closer to chest level, perform push-ups with knees on floor, or use a higher incline. To progress, lower the rings, add tempo or pauses, increase reps, use a weight vest, or advance to archer or one-arm progressions when stable.