Ring Push Up 101 Video Tutorial
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Overview
The Ring Push-Up is a challenging variation of the traditional push-up that targets the chest while also engaging the abs, shoulders, and triceps. This exercise requires gymnastic rings, which add instability, forcing the body to recruit additional stabilizing muscles to maintain balance throughout the movement. As you lower yourself toward the ground and push back up, the instability from the rings enhances the intensity of the exercise, making it an effective choice for building upper body strength, particularly in the chest and supporting muscle groups. It also helps improve core stability and shoulder control, making it a full-body strength exercise.
How to Perform
Set up a pair of rings at waist height or slightly lower, ensuring they are securely fastened.
Begin by kneeling on the floor with your knees aligned beneath your hips and your hands gripping the rings. Tuck your toes to prepare for the next step.
Gradually extend one leg at a time, positioning yourself into a full push-up stance with your body straight from head to heels, elbows fully extended, and head aligned with your spine, looking downward.
Slowly lower your body toward the floor by retracting your shoulder blades and gently bending your elbows, keeping your core engaged for stability.
Continue lowering yourself until your upper arms are parallel to the ground, maintaining control throughout the descent.
Push yourself back up to the starting position by straightening your arms and pressing your palms into the floor, using your chest, shoulders, and triceps to drive the movement.
Repeat the motion for the desired number of repetitions, focusing on maintaining a steady pace and proper form.
Tips
When in the bottom position, ensure your arms form a narrow "V" shape, not a "T" shape, to better engage the chest muscles.
Maintain a straight, rigid spine throughout the movement, treating the push-up as a dynamic plank.
Prior to lowering yourself, activate your glutes and engage your abs to keep your ribcage neutral and your body stable.
Keep your chin tucked and avoid looking forward during the exercise to maintain proper neck alignment.
Focus on the sensation of squeezing your palms or thumbs toward each other as you push up, which can help activate your chest muscles more effectively.
Prevent your head from jutting forward; aim for your chest and nose to touch the ground simultaneously.
Think of pushing yourself away from the floor as much as possible to maximize the movement’s intensity and recruit more muscles.
At the top of each repetition, make sure to push firmly through the rings and allow your shoulder blades to move around your ribcage to fully engage the upper body.
Avoid cutting your repetitions short; going through the full range of motion ensures that you get the maximum benefit from each rep.
How Not to Perform
Avoid sagging the lower back: Do not let your hips drop towards the floor. This can cause unnecessary strain on your lower back. Instead, maintain a straight line from your head to your heels by keeping your core engaged throughout the movement.
Don’t flare your elbows out: Keep your elbows tucked slightly towards your body (forming a 45-degree angle). Flaring them out too wide can put excess strain on your shoulders and reduce the efficiency of the exercise, making it less focused on the chest.
Do not neglect your core: Failing to engage your core will reduce stability and can cause compensations in your lower back or shoulders. Always squeeze your glutes and tighten your abs before lowering your body to maintain a solid foundation.
Avoid jerky or fast movements: Don’t rush through the push-up. Performing the exercise too quickly can reduce the time under tension for your muscles, which is essential for muscle activation and growth. Focus on slow, controlled movements to maximize muscle engagement.
Don’t allow your head to drift forward: Looking forward or up can misalign your neck and strain it during the movement. Keep your head neutral and your chin slightly tucked to ensure proper neck alignment and prevent discomfort.
Don’t cut the range of motion: Don’t stop the movement too early. Ensure your chest (and nose) touches the floor in the bottom position, and fully extend your arms at the top to fully engage the chest and triceps. Stopping prematurely reduces the effectiveness of the exercise.
Don’t let your rings swing excessively: Ring instability can be a challenge, but excessive swinging wastes energy and reduces the effectiveness of the exercise. Focus on controlling the rings throughout the movement, keeping them stable and aligned with your body.
Avoid improper wrist positioning: Keep your wrists straight and avoid letting them bend unnaturally. This will reduce strain on your joints and help you maintain better control over the movement.
Don’t overlook hand placement: Make sure your hands are placed properly on the rings. Placing your hands too close together or too wide can alter the mechanics of the push-up and reduce activation of the target muscles. Find a comfortable grip that allows your elbows to stay in the proper position.
Don’t forget to breathe: Holding your breath can lead to unnecessary tension in your body. Inhale as you lower your body down and exhale as you push back up, keeping your breathing steady to ensure proper oxygen flow during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
