What is Ring RTO Push Up?

The Ring RTO Push Up is a medium-difficulty ring-based push-up that adds rotation to challenge triceps, shoulders and core while improving scapular control. Maintain a posterior pelvic tilt, braced core and tight glutes to manage the added instability and build pressing strength.

How to Do Ring RTO Push Up

  1. Adjust ring height: Set rings to a height matching your level; lower rings increase difficulty. Ensure straps are secure, even and positioned above chest level before starting.
  2. Grip and stance: Take a neutral grip and assume push-up position: legs together, posterior pelvic tilt, core braced and glutes engaged to create full-body tension.
  3. Lower with control: Bend elbows while keeping them tucked to your sides; descend slowly to a comfortable depth without letting hips sag or shoulders collapse.
  4. Rotate at bottom: Pause at the low point and rotate hands outward from the shoulders, keeping scapulae stable and avoiding wrist-only rotation or shoulder shrugging.
  5. Press up and rotate: Drive the rings down to press up while outwardly rotating the rings at the top; fully extend but avoid locked hyperextension.
  6. Repeat and breathe: Control the return to start, reset your scapulae between reps and breathe rhythmically. Stop if you experience sharp pain and progress gradually.

Muscle Groups

Triceps, Core, Shoulders, Latissimus, 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.

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

Frequently Asked Questions

What are the benefits of Ring RTO Push Ups?

Ring RTO Push Ups build triceps, shoulder and core strength while improving shoulder stability, scapular control and proprioception. The rotation increases joint awareness and functional pressing strength, benefiting other ring skills and overhead stability.

What are common mistakes to avoid with this exercise?

Common errors include flaring elbows, sagging hips, rotating from the wrists, rushing the movement and poor scapular control. Correct these by bracing the core, tucking elbows, performing slow controlled rotations and maintaining full-body tension.

How can I progress or regress the Ring RTO Push Up?

Regress by raising ring height, using an incline or doing standard push-ups. Progress by lowering rings, elevating feet, adding slow eccentrics or weight, and mastering strict ring push-ups before adding rotation.