Exercise guide
Ring Reverse Push-Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This variation uses a supinated grip to shift emphasis toward the lower pectorals and biceps while demanding intense core and shoulder stability. It is a highly effective compound movement for developing functional pressing strength and a stable midline.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to mid-shin or knee height and stand facing away from the anchor point.
- Grasp the rings with a supinated grip (palms facing forward) and step your feet back into a plank position.
- Align your hands directly under your shoulders with your arms fully locked out.
- Engage your glutes and core to maintain a rigid, straight line from your head to your heels.
How to do it
- Inhale and lower your chest toward the rings by bending your elbows, keeping them tucked at a 45-degree angle to your body.
- Lower yourself with control for a 3-second count until your thumbs are near your armpits.
- Exhale and drive through your palms to return to the starting position, fully extending your arms.
- Pause for one second at the top of the movement while maintaining tension in your chest and triceps.
Form checklist
- Keep your wrists straight; do not let them bend backward under the weight.
- Ensure the straps remain vertical and do not rub against your shoulders or biceps.
- Avoid 'piking' the hips or letting the lower back sag toward the floor.
- Keep your shoulder blades retracted and depressed (down and back) throughout the set.
Pro tips
- At the peak of the movement, focus on squeezing the rings toward each other to maximize pectoral recruitment.
- Maintain a 'hollow body' position by pulling your belly button toward your spine to protect the lower back.
Make it harder
- Lower the rings closer to the ground to increase the horizontal angle and resistance.
- Perform the exercise with your feet elevated on a bench to shift more load to the upper body.
Frequently asked
- What muscles does the ring reverse push-up work?
- The ring reverse 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 reverse push-up?
- The ring reverse push-up uses suspension trainer.
- Is the ring reverse push-up good for beginners?
- The ring reverse push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.