What is Ring Typewriter Push Up?

The Ring Typewriter Push Up is a medium-difficulty ring push-up variation that shifts your torso side-to-side at the bottom, extending one arm outward. It primarily targets the chest, triceps, shoulders, lats and core while demanding strict full-body tension and stability.

How to Do Ring Typewriter Push Up

  1. Set ring height: Adjust rings to just above chest height; take a neutral grip, hands shoulder-width, feet together, and adopt a tight plank with posterior pelvic tilt.
  2. Brace your body: Engage core, squeeze glutes, and maintain total body tension; keep elbows tucked close to ribs to protect shoulders during the descent.
  3. Lower with control: Descend to the bottom of the push-up slowly, keeping elbows tight and rings stable; avoid collapsing the shoulders or sagging hips.
  4. Typewriter shift: Initiate the typewriter by extending one arm outward while keeping the other elbow tucked; fully extend, pause briefly, then return center before switching.
  5. Progress safely: Start with elevated rings or fewer reps; progress only when you can maintain strict form, increase range or tempo, and feel no shoulder pain.

Muscle Groups

Biceps, Triceps, Chest, Core, 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 into the bottom of the push up, keeping the elbows tucked in tight to your body, and maintaining total body tension.

Start to straighten one arm, drive the ring directly out to your side, keeping the other elbow tucked in tight. Fully extend the arm as your reach outward, pause and the bring the elbow back in and switch sides & alternate for repetitions.

Movement Group

Push

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Typewriter Push Up?

Builds unilateral pushing strength, increases shoulder and scapular stability, and improves chest and triceps development while demanding core stability. Rings add instability that trains supporting muscles and coordination for better functional upper-body control.

What are common mistakes when doing Ring Typewriter Push Up?

Common mistakes include flaring elbows, sagging hips, collapsing shoulders, and rushing the typewriter shift. These reduce effectiveness and risk injury. Keep elbows tucked, maintain posterior pelvic tilt, control tempo, and stabilize rings to protect shoulders and preserve form.

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

Regress with elevated rings, incline push-ups, or partial range of motion and build core strength. Progress by lowering rings, slowing tempo, adding reps or weight, or advancing to single-arm ring push-ups once strict form and scapular control are consistent.