Ring Pushups
Explanatory Video
Description
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Pectoralis Major
Pectoralis Minor
Deltoid (Anterior)
Triceps Brachii
Rectus Abdominis
Body Areas
Chest
Shoulders
Arms
Core
Equipment
Rings
Similar Exercises
Tiger Bend Pushups are an advanced variation of the traditional pushup that primarily targets the triceps, shoulders, and chest. To perform this exercise, start in a forearm plank position with your forearms and toes on the ground. Your body should form a straight line from your head to your heels. Engage your core and keep your elbows close to your body. Push through your palms to lift your body up into a pushup position, transitioning from your forearms to your hands. Lower back down to the starting position by bending your elbows and returning to the forearm plank. This movement requires significant upper body strength and stability.
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A bodyweight exercise that targets the shoulders and triceps, simulating an overhead pressing motion.
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Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
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Diamond pushups are a variation of the traditional pushup that emphasizes the triceps and inner chest. To perform a diamond pushup, start in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers. Keep your body straight from head to heels, and lower yourself down by bending your elbows, keeping them close to your body. Push back up to the starting position, ensuring that your core remains engaged throughout the movement. This exercise not only builds upper body strength but also improves stability and control.
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The Archer Push-up is an advanced variation of the traditional push-up that emphasizes unilateral strength and stability. To perform this exercise, start in a standard push-up position. As you lower your body, shift your weight to one side, extending the opposite arm out to the side. This movement requires control and balance, engaging the core and shoulder stabilizers. Push back up to the starting position and repeat on the other side. This exercise not only targets the chest, triceps, and shoulders but also enhances coordination and strength for one-arm push-ups.
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Negative dips focus on the lowering phase of the dip, helping to build strength and control. Begin by positioning yourself at the top of a dip position with your arms fully extended and your shoulders above the bars. Slowly lower yourself by bending the elbows and allowing your body to descend steadily. Focus on keeping your elbows close to your body to engage the triceps effectively. Once you reach the lowest point, return to the start position, or carefully dismount if you need assistance.
Dynamic
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Start in a pushup position with your hands on the rings, palms facing each other. Lower your body by slowly spreading your arms out to the sides in a wide arc. Keep a slight bend in your elbows to protect the joints and ensure your core remains tight, maintaining a straight line from head to heels. Once you reach a deep stretch in your chest, squeeze your pectoral muscles to bring the rings back to the starting position under your chest. Control the movement throughout to stabilize the rings and avoid letting them drift too far.
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A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
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Regressions
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
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Last updated: 3/6/2026