Ring Decline Push Up

Muscles worked

Setup

1. Adjust the rings so they are approximately 6-12 inches off the ground.
2. Place a bench or elevated platform behind the rings.
3. Grip the rings firmly and place your feet on the bench, ensuring your body forms a straight line from head to heels.
4. Position your hands directly under your shoulders with a neutral grip (palms facing each other).

How to do it

1. Inhale and slowly lower your chest between the rings, allowing your elbows to tuck back at a 45-degree angle.
2. Descend until your chest is level with or slightly below the rings to achieve a deep stretch.
3. Exhale and drive through your palms to return to the starting position, focusing on squeezing the chest together.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to push back up.

Form checklist

• Keep your glutes and abs tight to prevent your lower back from arching.
• Ensure the rings remain stable and do not drift too far outward during the descent.
• Maintain a neutral neck position by looking at a point on the floor slightly ahead of the rings.
• Lock out your elbows fully at the top of each repetition for maximum tricep engagement.

Pro tips

• Turn the rings outward (palms facing forward) at the top of the movement to maximize pectoral contraction and shoulder stability.
• Focus on pulling the rings toward the midline of your body as you push up to increase inner-chest activation.

Make it harder

• Increase the height of the foot elevation to shift more of your body weight onto your upper body.
• Pause for 2-3 seconds 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 obliques and serratus anterior as secondary muscles.

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

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

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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