Ring Incline Push Up

Muscles worked

Setup

1. Adjust the rings to approximately waist height or higher depending on your strength level.
2. Grasp the rings with a neutral grip (palms facing each other) and step your feet back.
3. Align your body in a straight plank position from head to heels with arms fully extended.
4. Position your feet hip-width apart on the floor or braced against the base of the incline bench for stability.

How to do it

1. Inhale and lower your chest toward the rings by bending your elbows at a 45-degree angle from your ribs.
2. Lower until your hands are level with your mid-chest, maintaining a slow 3-second eccentric phase.
3. Exhale and press back to the starting position by extending your arms fully.
4. Maintain a controlled tempo, avoiding any swinging or jerky movements of the rings.

Form checklist

• Keep your core and glutes squeezed to maintain a rigid plank and prevent lower back arching.
• Prevent the rings from drifting outward by keeping them tucked close to your sides.
• Ensure your wrists remain neutral and do not bend backward under the load.
• Keep your shoulders pulled down away from your ears throughout the entire set.

Pro tips

• At the top of the rep, rotate your palms forward (Rings Turned Out) to achieve a peak contraction in the chest and serratus anterior.
• Focus on 'squeezing' the rings toward each other as you press up to increase pectoral activation.
• Pause for one second at the bottom of the movement to eliminate momentum and challenge shoulder stability.

Make it harder

• Lower the rings closer to the ground to decrease the incline and increase the percentage of body weight being lifted.
• Perform the exercise with one leg elevated to further challenge your rotational core stability.

Frequently asked

What muscles does the ring incline push up work?

The ring incline push up primarily targets the pectorals, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the ring incline push up?

The ring incline push up uses suspension trainer.

Is the ring incline push up good for beginners?

The ring incline push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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