Ring Push-Ups

Ring Push-Ups are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps, shoulders, and core stabilizers.

Equipment

Exercise Rating

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Introduction

Ring Push-Ups are a dynamic and challenging variation of the traditional push-up, utilizing gymnastic rings to enhance muscle activation and stability. This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core and stabilizing muscles due to the instability of the rings. Ideal for those looking to increase upper body strength and muscle hypertrophy, Ring Push-Ups demand greater control and coordination, making them an excellent addition to any advanced strength training regimen. By incorporating this exercise, individuals can break through plateaus and achieve a more balanced and functional physique.

Execution

How to Perform Ring Push-Ups

Setup

  1. Adjust the rings to hang at a height that allows you to perform push-ups with a full range of motion. Typically, this will be around knee height.
  2. Grasp the rings firmly with both hands, ensuring your palms are facing each other.
  3. Position yourself in a plank position with your feet together and your body in a straight line from head to heels.
  4. Engage your core and glutes to maintain a stable and straight body position.

Execution

  1. Begin by bending your elbows and lowering your chest towards the rings. Keep your elbows close to your body to maximize chest and tricep engagement.
  2. Lower yourself until your chest is just below the level of the rings, ensuring a full range of motion.
  3. Pause briefly at the bottom of the movement to maintain control and tension in your muscles.
  4. Push through your palms to extend your elbows and return to the starting plank position. Focus on squeezing your chest and triceps as you press up.
  5. Repeat for the desired number of repetitions, maintaining proper form throughout.

Finishing

  1. After completing your set, carefully step back to release the tension on the rings.
  2. Stand up slowly, allowing your muscles to relax.
  3. Perform any necessary stretches or mobility exercises to cool down and aid in recovery.

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