Also known as: suspension push-up, suspension chest press, ring press, gymnastic ring press, suspended push up

What is Ring Push Up?

A Ring Push Up is a suspension push-up performed on gymnastic rings that increases instability to challenge chest, triceps, shoulders and core. It's a medium-level pushing exercise requiring ring stability, full-body tension, and control. Focus on tucked elbows, steady descent, and braced core to protect shoulders.

How to Do Ring Push Up

  1. Set ring height: Adjust rings so feet are planted or elevated depending on level - higher rings for beginners, lower rings for more challenge.
  2. Grip and setup: Take a neutral grip on the rings, walk feet back into a push-up position, legs together, posterior pelvic tilt, core braced, glutes engaged for full tension.
  3. Lower with control: Bend elbows and tuck them close to your torso, descend slowly while keeping total body tension and a straight line from head to heels.
  4. Pause and press: Pause briefly at your comfortable depth, then drive rings down and press up, fully extending arms and outwardly rotating rings at the top.
  5. Repeat and progress: Perform controlled reps, maintain form; to progress lower ring height, increase range of motion, or add tempo and weighted variants cautiously.

Muscle Groups

Triceps, Chest, Shoulders, Core

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Take a neutral grip on the rings and get into a push up position. Leg together, posterior pelvic, core braced, glutes engaged.

Bend your arms, keeping your elbows tucked in to your body, and maintaining total body tension. Descend as low a you feel comfortable , you can increase depth as you build strength.

Pause at the bottom of the exercise then drive the rings down and push yourself back up. Fully extend your arms at the top, and outwardly rotate the rings at the top.

Repeat for repetitions
Movement Group: Push
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of ring push ups?

Ring push ups improve chest and triceps strength while demanding shoulder stability and core engagement. The instability boosts scapular control, joint resilience, and coordination. They're excellent for building functional pressing strength and improving posture when performed with proper form.

What common mistakes should I avoid?

Avoid flaring elbows, letting hips sag, or collapsing at the shoulders; these increase injury risk. Also don't use rings that swing excessively. Keep elbows tucked, core braced, and controlled range of motion to protect shoulders.

How can I progress or regress ring push ups?

Regress by raising ring height, performing on knees, or using wider base of support. Progress by lowering rings, elevating feet, adding weight, slowing tempo, or switching to ring dips and archer push-ups for increased unilateral load.