Bulgarian Push Ups with gym rings
Bulgarian Push-Ups on gymnastic rings are an advanced variation of classic Ring Push-Ups. Intentionally flaring the elbows provides an intense stretch in the chest and effectively activates the chest muscles. Few exercises offer a comparable combination of stretch and training depth. Since this variation requires solid foundational strength and familiarity, it’s important to start gradually to avoid overuse injuries.
Necessary equipment
Bulgarian Push Ups with gym rings - the correct execution
- Start in the push-up hold position
- Hands are higher then shoulder
- Pay attention to an active core
- Bend the elbows and lower the chest towards the floor
- Move the rings away to the side at the level of the shoulders
- Extend arms completely
The exercise Bulgarian Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Bulgarian Push Ups?
Primary trained muscles for Bulgarian Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Bulgarian Push Ups with gym rings:
Weighted Bulgarian Push Ups
Bulgarian Push-Ups can be made more challenging by adding extra weight. A weight vest is an easy way to increase intensity. Alternatively, a dip belt can be used by placing the feet on an elevated surface, allowing the belt's weight to hang freely downward.
Necessary equipment
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Weighted Bulgarian Push Ups - the correct execution
- Start in the push-up position
- Maintain maximum tension in the torso and buttocks
- Bring the rings out at shoulder height
- Lower your chest towards the floor
- Go as deep as possible until your chest is level with the rings
- Extend your arms and push back to the starting position
- Work in the greatest possible range of motion
Bulgarian Push Ups High Position with gym rings
Elevated Bulgarian Push-Ups are ideal for learning the technique of Bulgarian Push-Ups. The more upright position changes the angle of inclination, reducing intensity and placing less strain on the muscles. This type of load reduction is also possible with other exercises, such as Elevated Bulgarian Rows.
Necessary equipment
Bulgarian Push Ups High Position with gym rings - the correct execution
- Grab the rings at foot level and take 1-2 steps forward into a diagonal push-up position
- Alternatively, you can set the rings slightly higher
- Arms are extended and shoulders are low
- Make sure the core is firm and push the lower back out upwards (PPT)
- Bend elbows and bring them away to the side
- Go as deep as possible until the rings touch the shoulders
- Elbows are at shoulder level
- Extend arms and return to starting position
- Keep permanent tension in core and glute
- The more upright you stand, the easier the exercise will be
- Take small steps towards the suspension to increase intensity
- Choose an intensity that challenges you for the number of repetitions indicated
Similar exercises to Bulgarian Push Ups
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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