Ring Russian Push Up

Muscles worked

Setup

1. Set the rings to mid-shin height or higher depending on your strength level (higher is easier).
2. Grip the rings firmly with a neutral grip, palms facing each other.
3. Assume a rigid plank position with your feet together and shoulders stacked directly over the rings.

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. At the bottom of the push-up, shift your entire body backward by pushing your elbows back toward the straps until your forearms are nearly parallel with the floor.
3. Shift your weight forward back into the bottom of the push-up position with control.
4. Exhale and press back to the starting position, maintaining a hollow body shape throughout the movement.

Form checklist

• Maintain a hollow body position by squeezing your glutes and bracing your abs.
• Keep the rings close to your body and prevent them from flaring outward during the transition.
• Ensure your wrists remain neutral and do not collapse under the tension.
• Move at a controlled 2-1-1-1 tempo (2s down, 1s back, 1s forward, 1s up).

Pro tips

• Focus on pushing the rings 'away' from your head during the backward shift to maximize tricep recruitment.
• Turn the rings out (palms facing forward) at the top of the rep to increase pectoral and bicep peak contraction.

Make it harder

• Lower the rings closer to the floor to increase the percentage of body weight you are moving.
• Perform the movement with a weighted vest to further challenge shoulder and core stability.

Frequently asked

What muscles does the ring russian push up work?

The ring russian 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 russian push up?

The ring russian push up uses suspension trainer.

Is the ring russian push up good for beginners?

The ring russian 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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