Ring Decline Push-Up

Muscles worked

Setup

1. Adjust the rings so they hang approximately 6-12 inches off the floor.
2. Place a bench or sturdy box behind the rings to elevate your feet.
3. Grip the rings firmly with a neutral grip (palms facing each other) and place your feet on the bench one at a time.
4. Establish a rigid plank position with your body in a straight line from head to heels, arms fully extended.

How to do it

1. Lower your chest toward the space between the rings by bending your elbows, inhaling deeply as you descend.
2. Descend with a controlled 3-second tempo until your hands are level with your chest, allowing the rings to drift slightly outward for a deeper stretch.
3. Drive through your palms to push back to the starting position, exhaling forcefully as you reach full arm extension.
4. At the top of the movement, rotate your palms forward (Rings Turned Out) to maximize shoulder stability and chest contraction.

Form checklist

• Maintain a hollow body position by bracing your core and squeezing your glutes to prevent lower back sagging.
• Keep your elbows tucked at a 45-degree angle to your torso rather than flaring them out wide.
• Ensure the rings stay directly under your shoulders or slightly wider; do not let them drift too far apart.
• Keep your neck neutral by looking at a point on the floor slightly in front of the rings.

Pro tips

• Actively try to 'crush' the rings together at the top of the rep to intensify the peak contraction in the inner pectorals.
• Focus on a slow eccentric (lowering) phase to build the stabilizer strength required to keep the rings from shaking.

Make it harder

• Increase the height of the foot elevation to further increase the percentage of body weight being pushed.
• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the ring decline push-up work?

The ring decline push-up primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

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

The ring decline push-up uses suspension trainer.

Is the ring decline push-up good for beginners?

The ring 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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