Quick Answer
Ring Push-Up is a intermediate strength exercise that targets your chest. It uses a rings. Adjust rings to hang just above the ground.
Video Tutorial
How to Perform the Ring Push-Up
- 1
Adjust rings to hang just above the ground.
- 2
Grip rings firmly, start in a plank position with arms extended.
- 3
Engage core, maintain straight line from head to heels.
- 4
Lower body by bending elbows, keeping elbows relatively close to body.
- 5
Descend until chest is level with rings or deeper.
- 6
Push through palms to extend arms and return to starting position.
- 7
Maintain stability on the rings throughout. Repeat for desired reps.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Ring Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Ring Push-Up work?
The Ring Push-Up primarily works your chest. Secondary muscles include the shoulders, triceps and core.
What equipment do I need for the Ring Push-Up?
The Ring Push-Up needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Ring Push-Up suitable for beginners?
The Ring Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Ring Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Ring Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.