Quick Answer
Wide Ring Push-Up is a advanced strength exercise that targets your chest. It uses a rings. Adjust the rings to hang at a height that allows you to start in a plank position with your arms fully extended.
Video Tutorial
How to Perform the Wide Ring Push-Up
- 1
Adjust the rings to hang at a height that allows you to start in a plank position with your arms fully extended.
- 2
Grip the rings firmly, positioning your hands wider than shoulder-width apart, palms facing each other.
- 3
Engage your core and maintain a straight line from head to heels as you lower your chest towards the ground by bending your elbows, allowing them to flare out.
- 4
Descend until your elbows form approximately a 90-degree angle, keeping the rings stable.
- 5
Push through your palms to extend your arms and return to the starting position, turning the rings slightly outward at the top for maximum chest engagement.
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.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Wide 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 Wide Ring Push-Up work?
The Wide Ring Push-Up primarily works your chest. Secondary muscles include the triceps, shoulders and core.
What equipment do I need for the Wide Ring Push-Up?
The Wide 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 Wide Ring Push-Up suitable for beginners?
The Wide Ring Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Wide 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 Wide 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.