Ring Reverse Push-Up

Muscles worked

Setup

1. Adjust the rings to mid-shin or knee height and stand facing away from the anchor point.
2. Grasp the rings with a supinated grip (palms facing forward) and step your feet back into a plank position.
3. Align your hands directly under your shoulders with your arms fully locked out.
4. Engage your glutes and core to maintain a rigid, straight line from your head to your heels.

How to do it

1. Inhale and lower your chest toward the rings by bending your elbows, keeping them tucked at a 45-degree angle to your body.
2. Lower yourself with control for a 3-second count until your thumbs are near your armpits.
3. Exhale and drive through your palms to return to the starting position, fully extending your arms.
4. Pause for one second at the top of the movement while maintaining tension in your chest and triceps.

Form checklist

• Keep your wrists straight; do not let them bend backward under the weight.
• Ensure the straps remain vertical and do not rub against your shoulders or biceps.
• Avoid 'piking' the hips or letting the lower back sag toward the floor.
• Keep your shoulder blades retracted and depressed (down and back) throughout the set.

Pro tips

• At the peak of the movement, focus on squeezing the rings toward each other to maximize pectoral recruitment.
• Maintain a 'hollow body' position by pulling your belly button toward your spine to protect the lower back.

Make it harder

• Lower the rings closer to the ground to increase the horizontal angle and resistance.
• Perform the exercise with your feet elevated on a bench to shift more load to the upper body.

Frequently asked

What muscles does the ring reverse push-up work?

The ring reverse 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 reverse push-up?

The ring reverse push-up uses suspension trainer.

Is the ring reverse push-up good for beginners?

The ring reverse push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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