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Technique

  1. Set the rings somewhere between knee and hip height, stand in front of the rings, grab them and lean forward to place some weight on your hands.
  2. Make your body straight from your feet to your shoulders and engage your Abs.
  3. Bend your arms to lower yourself down with control until your body reaches the level of your hands or goes slightly past your hands.
  4. Pause in the bottom position and push yourself back up to the starting position.

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Form tips

  • Keep a posterior Pelvic tilt (do not let your lower back arch).
  • Keep your arms close to your body (max 45 degrees out).

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Serratus anterior
  • Abs
  • Obliques
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Rings
Rings

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e097

Rings pushup

Intermediate
e089

Leg-assisted rings dip

Novice
e09r

Rings wide pushup

Intermediate
e0l9

Low double pushup

Novice
w02f

Downward dog pushup

Novice
w02d

One-leg dog to plank

Novice
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