Vidéos
Instructions
- Adjust the gymnastic rings to hang just above the ground.
- Place hands on the rings and assume a plank position with arms extended.
- Keep your body in a straight line from head to heels, core engaged.
- Lower your chest between the rings by bending your elbows.
- Pause briefly when your chest is in line with the rings.
- Push through your palms to return to the starting position.
Technical Tips
- Keep the rings stable by engaging your chest, shoulders, and core.
- Avoid letting your elbows flare out excessively.
- Maintain a neutral spine throughout the movement.
Breathing Tips
- Inhale as you lower your body toward the rings.
- Exhale as you push back up to the starting position.
Restrictions médicales
- Shoulder instability or rotator cuff injuries
- Wrist pain or carpal tunnel syndrome
- Severe elbow tendinitis
The Ring Push-Up is a powerful upper body exercise that combines the classic push-up movement with the instability of gymnastic rings. This added challenge significantly increases muscle engagement, especially in the chest, shoulders, and core. By forcing the stabilizer muscles to work harder to control the movement, ring push-ups promote superior strength gains and joint stability. This exercise is a favorite in calisthenics and functional training programs due to its effectiveness and scalability. Whether used to build muscular endurance or enhance proprioception, the ring push-up is ideal for intermediate to advanced fitness levels seeking to develop balanced upper body strength. Its versatility makes it suitable for home workouts, CrossFit routines, or bodyweight training circuits, providing a dynamic and functional approach to pressing strength without needing heavy equipment.
What muscles do ring push-ups work the most?
Ring push-ups primarily target the chest and shoulders while heavily engaging the core and triceps due to the instability of the rings.
Are ring push-ups better than regular push-ups?
Ring push-ups offer increased instability, which activates more stabilizer muscles compared to regular push-ups, making them more challenging and effective for advanced strength development.
Can beginners do ring push-ups?
Ring push-ups are typically recommended for intermediate users, but beginners can progress toward them by mastering regular push-ups and starting with higher ring positions.
Do ring push-ups build chest muscle?
Yes, ring push-ups are highly effective for building chest muscle due to the deep range of motion and constant tension created by ring instability.
How low should I go in a ring push-up?
Lower until your chest is level with or slightly below the rings, ensuring you maintain control and alignment throughout the movement.