Ring Long Arms Push Up Hold

Muscles worked

Setup

1. Adjust the rings so they are approximately 6-12 inches off the floor.
2. Grasp the rings with a neutral grip and step your feet back into a high plank position.
3. Position your shoulders directly over your wrists with your feet together or shoulder-width apart.
4. Ensure the straps are vertical and not rubbing against your arms.

How to do it

1. Lock your elbows completely and press down into the rings to protract your shoulder blades.
2. Rotate the rings outward (Rings Turned Out) so the pits of your elbows face forward.
3. Squeeze your glutes and tuck your pelvis to maintain a hollow body position.
4. Hold this position while taking short, controlled breaths, maintaining maximum tension throughout the body.

Form checklist

• Keep elbows fully locked; do not allow even a slight bend.
• Prevent the lower back from arching by keeping the core braced.
• Keep the rings directly under your shoulders, preventing them from drifting wide.
• Maintain a neutral neck position, looking at the floor slightly in front of the rings.

Pro tips

• Actively 'screw' your hands into the rings to create external rotation, which stabilizes the shoulder joint and engages the biceps.
• Focus on squeezing the rings toward each other without actually moving them to maximize chest activation.

Make it harder

• Turn the rings out to a full 90-degree angle (palms facing forward) to increase the demand on the biceps and forearms.
• Elevate your feet on a bench or box to shift more weight onto the upper body.

Frequently asked

What muscles does the ring long arms push up hold work?

The ring long arms push up hold primarily targets the pectorals and triceps, and also works the abs, biceps, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the ring long arms push up hold?

The ring long arms push up hold uses suspension trainer.

Is the ring long arms push up hold good for beginners?

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

Related exercises

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• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps