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Ring Push-Up

Have you been doing push-ups for a while? Looking for more of a challenge? The ring push-up might be it.

You likely already know the benefits of push-ups. Yet, this type of push-up takes things up a notch. The instability of the rings makes this variety more of a challenge.

In this article, we dig into how to perform ring push-ups. We’ll also detail the muscles targeted, tips, and more.

How To Do

  1. Start in a high plank. Your toes should be on the ground. Each hand should grip the inner part of a ring with your elbows straight.
  2. Slowly lower your body by bending your elbows. Lower until your chest is about midway between the rings. Keep your elbows tucked in at 45 degrees.
  3. Push through your palms back up into the high plank position. Ensure you keep your spine neutral throughout the movement.
  4. Repeat for your desired number of repetitions and sets.

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Tips From Expert

  • Tighten Through Your Core — Keep your abdominals engaged to protect and maintain a neutral spine. This prevents sagging and strain or pain in the lower back.
  • Try To Keep The Rings In One Spot — As you move, the rings will try to move around. This is where those stabilization muscles come into play. Aim to keep the rings in the same spot throughout the exercise.
  • Gradually Progress To The Ring Push-Up — If you’re finding it difficult to perform a rep, start by simply holding a plank in the rings. Focus on your balance and stability first. Or, start by performing this exercise from your knees instead of your feet.

Optimal Sets and Reps

The ring push-up is a great addition to any chest and tricep workout. But how many reps and sets should you perform based on your goals? Check out the table below.

Training Type Sets Reps
Strength Training 3–6 4–6
Hypertrophy 8–12 3–5
Endurance Training 15–20 3–4
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Ring Push-Up

How to Put in Your Workout Split

Ring push-ups are great for stability, balance, increased muscle activation, and functional strength. In this way, they can be a wonderful progression for the regular push-up. This means they’re likely best for intermediate to advanced fitness enthusiasts or athletes.

With that in mind, here are a few ways to incorporate this exercise into your routine:

  • Push Day — Like other push-up variations, the ring push-up fits well into a push day. Perform them after bench presses or other heavy compound lifts. This will avoid burning out these muscles beforehand.
  • Full Body Day — Alternatively, these are also a great addition to full body days. These push-ups activate not just the upper body but also the core and lower body to an extent. They can be another great accessory exercise on these days.
  • Upper Body Day — The ring push-up can further provide a challenging push-up variation to try on upper body days. Consider performing it after heavier compound lifts, using it as an accessory movement.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

With any push-up variety, the pectoralis major is going to be activated. This muscle fans out from the upper arm and across the chest to the sternum and collarbone. The part of this muscle that originates from the collarbone is known as the clavicular head.

Research indicates the pectoralis major muscle has a muscle activation rate of 100% in a traditional push-up. Thus, it’s expected that all heads of the pectoralis major will be engaged throughout the ring push-up.

The clavicular head, in particular, is responsible for the flexion of the arm. This would mean that it works to stabilize the arm in the proper position for this exercise.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major makes up the middle portion of this chest muscle. It brings the shoulder down from a raised position and keeps the arm in toward the midline of the body. As such, this portion of the muscle is particularly activated during the pushing movement of this exercise.

However, it also works to provide stabilization to the shoulder joint. This is particularly important during the ring push-up, which necessitates increased stability.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is positioned lower compared to the clavicular and sternal heads. It attaches to the oblique muscles, as its name reflects, due to its connection to the abdomen.

While few studies focus on this head, we can infer that it’s somewhat activated with this exercise. With increased stability required, the lower portion of the pectoralis major likely provides additional support in this way.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

The anterior deltoid makes up the front of the shoulder. It’s primarily activated when flexing the shoulder joint. Because the shoulder is in a flexed position during this exercise, the anterior deltoid plays a crucial role in providing stability throughout the movement.

One study compared the narrow, neutral, and wide push-ups. It showed that neutral push-ups, like the ring push-up, activate this muscle at 100%. The instability of the ring may also provide further challenges for the deltoid during this movement.

Triceps Lateral Heads

The triceps are located on the back of the upper arm. This muscle is made up of three heads: the lateral, medial, and long head.

The lateral head is considered the strongest of the three. When the elbow is extended, this muscle is activated the most. However, studies also show the triceps activated more in narrow-based push-up stances.

While the ring push-up primarily targets the chest, the triceps support these muscles. In particular, the lateral head is activated during the push-up’s concentric (pushing) movement, helping extend the elbow. It also offers elbow support throughout this exercise.

Triceps Medial Heads

The medial head of the triceps only becomes activated when the elbows are extended in the ring push-up. It originates from the upper arm bone (humerus) and attaches to one of the forearm bones (ulna). Therefore, it will work similarly to the triceps lateral head and contribute to supporting the elbow during the ring push-up.

Triceps Long Heads

The long head of the triceps is the largest portion of the triceps. It runs along the back of the upper arm. This portion of the triceps, in particular, helps hold the upper arm bone into the shoulder socket.

Additionally, it plays a key role in extending the elbows and keeping the arm in toward the midline of the body. Like the lateral and medial heads, the long head is especially active during the pushing movement of the ring push-up. However, it also provides a ton of stability and support to the shoulder joint during the entire exercise.

Upper Rectus Abdominis

Do push-ups work abs? In short, yes, push-ups engage the abs.

The rectus abdominis is responsible for flexing the trunk. It is the part of the abdominals that make up the six-pack. However, this muscle also works to stabilize the torso during movement.

Studies indicate that with the use of suspended devices, such as the rings, the rectus abdominis is more activated during push-ups. This means that during the ring push-up, the upper abdominis is more activated than during a regular push-up.

In turn, the engagement of this muscle protects the spine and prevents the hips from sagging. In other words, this portion of the rectus abdominis is essential for maintaining proper form.

Lower Rectus Abdominis

The lower rectus abdominis is the lower portion of the rectus abdominis. While the upper portion controls and stabilizes the upper torso, the lower portion does the same for the lower torso.

During the ring push-up, it also works to prevent sagging or lifting of the hips. Similar to the upper portion, the instability of the rings amplifies its activation. In this way, the ring push-up can greatly improve core strength and stability.

Obliques

The obliques are also a part of the core muscles. These are positioned on the sides of the abdominals and help twist and flex the torso. Like the rectus abdominis, these muscles provide stability throughout the ring push-up.

Studies show that people who present with low back pain may sometimes have oblique injuries. As such, we can infer that these muscles also support the lower back, such as during the ring push-up.

Serratus Anterior

The serratus anterior muscle goes over the ribs and attaches to the shoulder blade. It helps move the scapula (shoulder blade) forward. For instance, it’s activated during forward punches and pushing movements.

During ring push-ups, the serratus anterior is significantly activated, helping to stabilize the scapula and control shoulder movement. Due to the increased instability of the rings, this muscle is more active here than a regular push-up. It primarily helps prevent the scapula from winging outward and ensures proper shoulder position.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Ring

These are advanced exercise attachments designed to develop your calisthenics. Ensure you keep a controlled range of motion.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Standing Torso Twists

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Who Should Do?

Intermediate And Advanced Fitness Enthusiasts Or Lifters

For those who want to take their push-up game to another level, the ring push-up has tons to offer. It not only enhances chest strength but also challenges the core and your overall stability. As a result, this can spill over into other sports or movements.

For instance, it can help improve your tennis play and may help reduce injuries. It does this by providing overall body stability and core strength. It may support your body during basketball as well, offering balance and support during explosive movements.

For weightlifters, this improved core strength can also translate into better form for squats, deadlifts, and more.

Individuals Seeking More Range Of Motion And Increased Challenge With The Push-Up

This push-up variation also allows for a greater range of motion. Many individuals find the rings allow a lower descent than a regular push-up. 

The extra stability required for this movement also creates a new challenge. If you’re tired of the regular push-ups, this variation might make things a bit more interesting and keep you motivated.

Who Should Not Do?

Individuals With Shoulder Injuries

If you have an existing or recurring shoulder injury, this exercise is likely not the best option. For instance, many basketball, volleyball, and swimming athletes face shoulder injuries due to the many overhead movements. Thus, athletes in these particular sports with existing shoulder pain or past injuries may want to avoid this exercise.

This is largely because the rings create an unstable environment for the shoulder. This means the shoulder is more susceptible to injury. 

Individuals with rotator cuff injuries, frozen shoulders, or shoulder arthritis, for example, should also be cautious with this exercise.

Instead, listen to your healthcare provider or coach. Start with exercises they recommend and don’t attempt this exercise until you are ready.

Beginners

If you’re just starting out with fitness, it’s best to build up initial strength first. This includes isolation exercises that target the chest, triceps, shoulders, and more. 

Slowly progress, such as trying basic knee push-ups. Eventually, with time, effort, and progressive overload, you’ll likely get to the ring push-up if you so choose. 

When using progressive overload, add more weight, reps, or sets when things start to get easy. This will help you continually progress and gain muscle strength.

Benefits Of The Ring Push-Up

Builds Strength

Ring push-ups offer an excellent way to further enhance upper body strength. In particular, they target the chest, shoulders, and triceps. 

The instability of the rings further challenges accessory muscles, including the core. In fact, research shows that unstable conditions for push-ups provided more activation of the abdominals than stable push-ups.

With the ring push-ups, you can expect improvements in other movements, too. For instance, performing these push-ups regularly may make other pushing exercises easier.

Increases Muscle Activation

The instability of the rings increases overall muscle activation. It requires more control and balance throughout the movement. It also engages more muscle groups more effectively than a regular push-up.

This is why it’s a more advanced exercise and not one for beginners. For individuals just starting, this could be a really difficult exercise due to the amount of muscle activation required. If you’re a beginner, consider knee push-ups on stable ground first.

Improves Balance

Due to the increased balance and coordination needed in this movement, it can also improve balance in your daily life. This can translate into a lower risk of falls or injury, which is important as we age. 

It can further spill over into better balance and stability in other exercises. For instance, balance can improve squat, deadlift, and other movements. It may also provide stability for unilateral movements (one-sided), like split squats. 

Frequently Asked Questions

How effective are ring push-ups?

Ring push-ups are very effective. The rings provide an added component of instability, increasing muscle activation and, thus, muscle strength.

What do ring push-ups target?

Ring push-ups engage the chest muscles, triceps, shoulders, and abdominals.

How high should ring push-ups be?

Ideally, the rings should be at waist height or below.

When should I do ring push-ups?

If you have an existing program, aim to perform these after your heavier lifts. Ultimately, when to perform these may depend on your specific goals.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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