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Technique

  1. Start in a Rings plank position, take one arm off and open your legs wide into a Straddle position.
  2. Bend your working arm to lower yourself down with control, until your body reaches the level of your hand.
  3. Then push yourself back up to the starting position.

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Form tips

  • Avoid twisting your body to the side: aim to keep it facing the ground the whole time.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Obliques
  • Spine
  • Neck
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderflexion forward
trains stretches

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Progressions

e07f

One-arm pushup

Elite

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Regressions

e0bk

Straddle one-arm pushup

Advanced
e09z

RTO archer pushup

Advanced
e05g

Incline one-arm pushup

Intermediate
e08g

Rings archer pushup

Advanced
e09p

Rings wide dip

Advanced
e073

No false grip rings muscle-up

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.