Ring Pike Ups

Ring pike ups with your feet in the gymnastic rings are a challenging exercise that heavily engages the abs, shoulders, and core. During the movement, you lift your hips upwards while keeping your legs straight, so that your body forms an inverted V-position. The instability of the rings further challenges the stabilizing muscles, especially in the shoulders and core, to maintain balance. This variation is a progression from regular pike ups and enhances your body tension.

Necessary equipment

Gymnastic Rings

Ring Pike Ups - the correct execution

Get into the push-up position
Your feet are in the rings or footstraps
Make sure your torso is firm and your spine is straight
Bend your hips and pull your buttocks over your head
Legs remain extended

The exercise Ring Pike Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Ring Pike Ups?

Secondary trained muscles for Ring Pike Ups

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 Ring Pike Ups:

Ring Pike Ups on Forearms

Ring pike ups on the forearms are an easier variation of the exercise, as the lower position offers more stability and shortens the lever. This modification reduces the strain on the shoulders while still challenging the core. It is a suitable precursor to pike ups on the hands, allowing you to gradually build strength and control.

Necessary equipment

Gymnastic Rings

Ring Pike Ups on Forearms - the correct execution

Go into the plank position
Your feet are in the rings or footstraps
Make sure your torso is firm and your spine is straight
Bend your hips and pull your buttocks over your head
Legs remain extended

Similar exercises to Ring Pike Ups

Abs

Knee Raises on parallel bars

Knee raises primarily train the abdominal muscles and hip flexors, similar to the L-Sit or leg raises. During the exercise, the knee is pulled up to the chest while keeping the upper body upright. This exercise can be performed while standing or hanging from a pull-up bar.

Knee raises can be done with different equipment. In the parallel bars variation, the arms stabilize the body, which intensively engages the shoulder and core muscles.

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