Ring Weighted Vest Decline Push Up

Muscles worked

Setup

1. Securely fasten a weighted vest and adjust the gymnastic rings so they are roughly 6-12 inches off the floor.
2. Place a bench or elevated step behind the rings.
3. Grip the rings firmly with a neutral grip and place your feet on the bench behind you.
4. Assume a rigid plank position with your arms fully extended and shoulders directly over the rings.

How to do it

1. Inhale and slowly lower your chest between the rings, allowing them to drift slightly outward while keeping your elbows at a 45-degree angle to your torso.
2. Lower until you feel a deep stretch in your chest, ensuring your hips do not sag and your core remains braced.
3. Exhale and drive through your palms to return to the starting position, bringing the rings toward each other at the top.
4. Maintain a controlled tempo, ideally 3 seconds on the descent and 1 second on the explosive upward phase.

Form checklist

• Keep your glutes and abs squeezed tight to maintain a straight line from head to heels.
• Do not let the rings flare out too wide; keep them under control throughout the entire range of motion.
• Maintain a neutral neck by looking at a point on the floor about a foot in front of the rings.
• Ensure the weighted vest is snug to prevent it from shifting and throwing off your balance.

Pro tips

• At the top of the movement, turn your palms forward (Rings Turned Out) to maximize the peak contraction of the pectorals and biceps.
• Focus on 'squeezing' the rings together as you push up to increase the intensity of the chest activation.
• If the rings are shaking, slow down the eccentric phase to build better stabilizer strength.

Make it harder

• Increase the height of the foot elevation to shift more weight onto the upper chest and shoulders.
• Incorporate a 3-second pause at the bottom of each repetition to remove all elastic energy and increase time under tension.

Frequently asked

What muscles does the ring weighted vest decline push up work?

The ring weighted vest decline push up primarily targets the pectorals, and also works the lats, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the ring weighted vest decline push up?

The ring weighted vest decline push up requires no equipment — just your body weight.

Is the ring weighted vest decline push up good for beginners?

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

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