Ring Push-Up To Side Plank

Muscles worked

Setup

1. Adjust the rings to mid-shin height or lower depending on your strength level.
2. Grasp the rings with a neutral grip (palms facing each other) and step your feet back into a high plank position.
3. Position your feet shoulder-width apart to provide a stable base for the rotation.
4. Ensure your body forms a straight line from head to heels with your core and glutes fully engaged.

How to do it

1. Inhale and lower your chest between the rings, keeping your elbows tucked at a 45-degree angle to your torso.
2. Exhale and drive through your palms to return to the starting position, keeping the straps vertical.
3. At the top of the push-up, rotate your entire body to one side, reaching the top arm toward the ceiling while balancing on the supporting ring.
4. Control the rotation back to the center plank and repeat the push-up before alternating to the opposite side.

Form checklist

• Keep the rings directly under your shoulders; do not let them flare out wide.
• Maintain a 'hollow body' position by tucking your pelvis to prevent lower back arching.
• Stack your shoulders vertically at the peak of the side plank rotation.
• Move slowly and with control to prevent the rings from shaking or vibrating.

Pro tips

• Turn your palms forward (supinate) at the top of the push-up to maximize pectoral contraction before starting the rotation.
• Focus on pushing the bottom ring 'away' from your body during the plank phase to engage the serratus anterior and stabilize the shoulder blade.

Make it harder

• Lower the rings closer to the floor to increase the horizontal load and difficulty.
• Elevate your feet on a bench or box to shift more weight onto the upper chest and shoulders.

Frequently asked

What muscles does the ring push-up to side plank work?

The ring push-up to side plank primarily targets the abs, obliques, and pectorals, and also works the erector spinae, lats, and serratus anterior as secondary muscles.

What equipment do you need for the ring push-up to side plank?

The ring push-up to side plank uses suspension trainer.

Is the ring push-up to side plank good for beginners?

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

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