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.
Necessary equipment
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Push Ups on the rings - the correct execution
- Start in a push up hold position with extended arms
- Hands are higher then shoulders
- Pay attention to an active core
- Bend the elbows and move the chest to the ground
- Rings stay close to the body
- Extend arms completely
The exercise Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Push Ups?
Primary trained muscles for 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.
Secondary trained muscles for Push Ups
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Alternative variants of Push Ups on the rings:
Ring Push Ups RTO
In this variation of ring push ups, similar to RTO ring dips or the RTO support, the rings are rotated outward in the top position, which increases the activation of the chest muscles. As a static variation of the exercise, the so-called RTO push-up hold is recommended.
Necessary equipment
Ring Push Ups RTO - the correct execution
- Start in the push-up hold position
- Hands are higher then shoulder
- Pay attention to an active core
- Flex the elbows and lower the chest towards the floor
- Rings stay close to the body
- Extend arms completely
- Turn palms forward in the push-up position
- Turn only as far as you feel comfortable and safe with it
Ring Push Ups High Position
The ring push up in an elevated position is ideal for beginners to safely learn the standard ring push up. By raising the rings, the difficulty level is reduced, allowing beginners to improve their technique and stability. The intensity can be adjusted by stepping forward or backward. The more upright you stand, the easier the exercise becomes; the more horizontal, the harder it gets. This way, you can gradually build up your chest, shoulder, and triceps muscles before progressing to standard ring push ups.
Necessary equipment
Ring Push Ups High Position - the correct execution
- Start in stand, rings are in front of the body
- Start with extended arms in front of the body in the rings
- Flex your elbows
- Arms are tight on the body
- Pay attention to a tense core
- Extend the arms back into the starting position
- Take small steps backwards to increase intensity
- Choose an intensity that challenges you over the given repetitions
Similar exercises to Push Ups
Diamond Push Ups
Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.
Barbell Bench Press
The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.
Archer Push Ups
Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control.
The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.
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