Why?

The ring pushup is the ideal method for horizontal pressing in bodyweight fitness to which you can easily adapt a suitable progression of difficulty and add weight. As a result of training at adequate intensity hypertrophy and strength gains are made.

The transfer of strength carries over nicely to free-weight movements such as the dumbbell benchpress because of the instability of the position. The free movement of the hands angle and position allows for a comfortable press. You can work with the unique leverages of your own body.

The instability of the movement demands more from your body and the adaptation is beneficial. The necessity of a firm hollow body throughout the movement works the core. The free hand position allows you to comfortably reach a deeper press to get a pectoral stretch. The rings-turned-out (RTO) component requires the biceps to handle part of the load.

It’s an exercise that can be implemented in multiple ways. It can be the main pressing movement of your training, it can be an assistance exercise to your benchpress/planche and it can be a variation to conventional pressing for alternate muscle stimulus.

How?

Before performing horizontal ring work, there are a few prerequisites that I would recommend. Firstly, you need to be familiar with hollow-body position and have the ability to hold it for the necessary set and rep durations. Secondly, you should be able to hold the top (support) position for at least 30 seconds without losing form. Thirdly, you should be able to perform 20 standard pushups off the floor.

Between conventional hand placement and RTO you’ll notice that you won’t be able to perform as many reps with RTO. It’s up to you how you want to progress with the movement but my recommendation is to progress using RTO from the beginning. RTO enables maximum protraction of the scapula at the top of the movement, providing full range of motion.

The top position is a support hold with the rings turned out. To reach this point we begin to rotate the rings as the scapula transitions to protracted. The goal is to transition as smooth as possible, lock out the elbows and have the shoulders protracted as much as we can. The same movement is performed on the way down with control and the hands are on an angle that is most comfortable for you. It is most beneficial to go as low as possible and retract the shoulder blades to get a pectoral stretch.

To choose the correct progression, you want to be able to find adequate challenge somewhere around 4 sets of 4 reps if you are new to the movement. What I mean by adequate challenge is where the movement form breaks down before strength. Strength will come once the stability demands are reached.

The progression order is as follows;

Once mastered you can easily apply the skill to different movements such as archer pushups and planche work.

Summary

The benefits of the ring pushup;

  • Promotes strength and hypertrophy.

  • Provides transferable strength.

  • Options available for progressive overload.

  • Core strengthening.

  • Pectoral stretch.

  • Bicep recruitment.

Get started by selecting the appropriate progression. Once you can comfortably perform 4-5 sets of 5-6 reps increase the difficulty by adding weight or moving up a progression.

Use it as a variation from conventional chest stimulation, the main pressing movement of your training, or as an assistance to your benchpress/planche.

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