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Also known as: Bulgarian pushup.

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Technique

  1. Start in a Rings plank position.
  2. Perform a Rings pushup, but let the rings move outward to the sides on your way down.
  3. Push yourself back up to the starting position.

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Form tips

  • Keep your Abs engaged and a posterior Pelvic tilt.
  • Push your shoulders forward at the top ( Shoulder protraction) and maintain your shoulders pulled towards your hips the whole time ( Shoulder depression).
Risks
  • The elbows-out position can put undue stress on the shoulder. Practice this exercise carefully to avoid injury. Keep your shoulders pulled towards your hips ( Shoulder depression) to reduce the risks.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

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

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Equipment

Rings
Rings

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Appears in

Joint movements

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Progressions

e097

Rings pushup

Intermediate

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Regressions

e033

Diamond pushup

Novice
e14g

Band-assisted rings dip

Intermediate
e0du

Incline RTO pushup

Intermediate
e08i

Incline rings pushup

Novice
e0a3

RTO pushup

Advanced
e08g

Rings archer pushup

Advanced
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