Also known as: rto push-up, rto pushup, rotational ring push-up, ring push-up rotation

What is Ring RTO Push Up?

The Ring RTO Push Up is a medium-difficulty ring push variation combining a push-up with external rotation to increase scapular control. It primarily targets the triceps, shoulders and core while also engaging lats, glutes and upper back for full-body stability.

How to Do Ring RTO Push Up

  1. Set ring height: Adjust rings to knee or waist height for your level - lower rings increase difficulty. Ensure straps are even and secure before starting.
  2. Assume neutral grip: Grip rings neutrally, extend legs together, posterior pelvic tilt, brace core and squeeze glutes for a straight, stable body line.
  3. Tuck elbows and descend: Bend elbows while keeping them close to your sides; lower under control until comfortable depth while maintaining full-body tension.
  4. Rotate at bottom: Pause briefly, externally rotate your hands outward while rings are near chest level, keeping shoulders stable and scapulae engaged.
  5. Press and finish: Drive the rings down and press up while continuing outward rotation to full arm extension. Reset rotation at top and maintain alignment.

Muscle Groups

Back, Core, Glutes, Latissimus, Shoulders, Triceps

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Ring RTO Push Up?

This exercise builds triceps and shoulder pressing strength while improving scapular stability and core tension. It also increases ring-specific shoulder control and transfers to safer, stronger horizontal pressing across rings and bars.

What common mistakes should I avoid with Ring RTO Push Ups?

Avoid flaring elbows, letting hips sag, rotating too early or forcing rotation from the wrist. Fix by bracing core, tucking elbows, controlling descent, and practicing rotation slowly with shallower range.

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

Regress by raising rings or using an incline and reduce rotation range. Progress by lowering ring height, increasing depth, adding tempo or weight, or practising single-arm RTO variations once stable.