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All chest exercisesChest · Calisthenic

Ring Push-Up

Unstable rings demand more shoulder and core control at every depth.

IntermediateGymnastic rings3 × 8–12
Ring Push-Up demonstration thumbnail — Build a POWERFUL Chest with Gymnastic Rings | How to Ring Push-Up
ChestGymnastic rings

Ring Push-Up

Demo · The Bodyweight Process

Verified Ring Push-Up demonstration by The Bodyweight Process. Click to play.

How to do the Ring Push-Up

  1. 1Turn rings out at the top
  2. 2Elbows stay close
  3. 3Keep the straps quiet

Benefits of the Ring Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, core as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services