Rings · Calisthenics
Ring Push-Up - The complete guide
The ring push-up adds instability to the regular push-up - the free movement of the rings forces the shoulders and core to work significantly harder to maintain a clean line.
How to perform it
- 1Adjust the rings to hang close to the floor at push-up height
- 2Grip the rings with your hands turned slightly inward or neutral
- 3Lower into a push-up while keeping the rings stable
- 4Avoid letting the rings drift outward or inward during the movement
- 5Press back up with controlled, even force from both arms
Common mistakes
⚠️ The rings swing uncontrolled due to insufficient core and shoulder stability
⚠️ Attempting it before regular push-up strength is solid (10+ reps)
⚠️ Elbows flaring too much, further increasing the instability
Progression - the path to mastering it
1. 10+ strict regular push-ups
2. Ring push-up with the rings close together
3. Ring push-up with normal ring distance
4. Ring push-up with RTO (rotated wrists)
5. Archer ring push-up
FAQ
How far apart should the rings be?
Start with the rings close together for more stability, and gradually increase the distance as your control improves.
Why is the ring push-up better than a regular push-up?
The unstable surface forces more stabilizing muscles to work, building more robust shoulder strength that transfers well to other ring exercises.
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