Ring Elevated Pike Push Up From Deficit

Muscles worked

Setup

1. Adjust the rings so they are approximately 6-12 inches off the ground.
2. Place a box or step behind the rings and stand on it.
3. Grip the rings with a neutral grip and walk your feet forward until your hips are high in the air and your torso is nearly vertical.
4. Ensure your weight is shifted forward onto your hands with your arms fully extended.

How to do it

1. Inhale as you slowly lower your head toward the floor, allowing your shoulders to descend below the level of your hands to utilize the deficit.
2. Keep your elbows tucked at a 45-degree angle and your head moving slightly forward of your hands to form a tripod shape.
3. Exhale powerfully as you push back to the starting position, fully locking out your elbows at the top.
4. Maintain a controlled tempo, focusing on a 3-second eccentric (lowering) phase.

Form checklist

• Keep your hips stacked as high as possible over your shoulders.
• Prevent the rings from drifting outward by keeping them close to your body.
• Maintain a rigid core to prevent your lower back from arching.
• Ensure your legs remain straight throughout the entire set.

Pro tips

• At the top of the movement, turn your palms forward (Rings Turned Out) to maximize bicep and shoulder stability.
• Think about 'pulling' yourself into the deficit to maintain tension in the lats before the explosive push.

Make it harder

• Increase the height of the foot elevation until your torso is completely vertical, mimicking a handstand push-up.
• Add a 2-second isometric hold at the bottom of the deficit where the stretch is greatest.

Frequently asked

What muscles does the ring elevated pike push up from deficit work?

The ring elevated pike push up from deficit primarily targets the pectorals and trapezius, and also works the biceps, rotator cuff, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the ring elevated pike push up from deficit?

The ring elevated pike push up from deficit requires no equipment — just your body weight.

Is the ring elevated pike push up from deficit good for beginners?

The ring elevated pike push up from deficit is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Standing Shoulders PressIntermediate · pectorals and trapezius
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• Decline Pike Press Between BenchesAdvanced · pectorals and trapezius