Exercise guide
Ring Archer Push Up
- Advanced
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Ring Archer Push Up is an advanced unilateral pressing variation that builds exceptional chest strength and core stability by shifting the majority of your body weight onto a single arm.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately mid-shin height or lower depending on your strength level.
- Grip the rings with a neutral grip (palms facing each other) and step back into a high plank position.
- Set your feet shoulder-width apart to provide a stable base for the lateral weight shift.
- Engage your glutes and core to create a rigid line from your head to your heels.
How to do it
- Lower your chest toward the left ring while simultaneously extending your right arm straight out to the side in a wide arc.
- Inhale during the descent, keeping the right arm fully locked and the left elbow tucked at a 45-degree angle to your torso.
- Exhale and drive through the left palm to push back to the center, pulling the right ring back to the starting position.
- Repeat the movement by alternating sides, extending the left arm while pressing with the right.
Form checklist
- Keep the 'archer' (extended) arm completely straight throughout the entire rep.
- Maintain a hollow-body position; do not let your hips sag or your lower back arch.
- Ensure the pressing shoulder stays packed down and away from your ears.
- Keep the rings directly under your shoulders at the top of every rep.
Pro tips
- Treat the straight arm as a 'kickstand'—the less you rely on it for support, the more tension you force into the pressing pectoral muscle.
- Rotate the pressing ring slightly outward (supination) at the bottom of the movement to maximize the stretch on the chest fibers.
Make it harder
- Lower the rings closer to the floor to increase the horizontal load and mechanical disadvantage.
- Elevate your feet on a bench or box to shift more weight toward the upper chest and anterior deltoids.
Frequently asked
- What muscles does the ring archer push up work?
- The ring archer push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the ring archer push up?
- The ring archer push up uses suspension trainer.
- Is the ring archer push up good for beginners?
- The ring archer push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.