Ring Archer Push-Up
Challenge your strength and stability with the Ring Archer Push-Up! A demanding progression from push-ups, build upper body power.
The Ring Archer Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: gymnastic rings.
Required Equipment
Ring Archer Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Ring Archer Push-Up Variations and Alternatives
How to do the Ring Archer Push-Up
Set up the gymnastic rings: Adjust the rings at a height where you can suspend yourself above the ground with arms fully extended while in a push-up position.
Grip the rings and get into position: Assume a standard push-up position with your feet together and body in a straight line, ensuring the rings are directly beneath your shoulders.
Engage core and maintain body position: Squeeze your glutes and engage your core to keep a rigid body line throughout the exercise.
Lower your body on one side: Slowly lower your body on one side by bending your elbow, and keep the opposite arm straight, mimicking the drawing of a bow in archery.
Lower until chest nearly touches the hand: Continue lowering until your chest is near the hand of the bent arm, keeping the other arm extended out.
Push back to start position: Use the muscles on the bent-arm side to press back up to starting position.
Switch sides and repeat: Once at the top, switch sides and perform the exercise on the opposite arm.
Continue alternating sides: Alternate sides for the desired number of repetitions, maintaining control and stability of the rings throughout.
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Ring Archer Push-Up FAQs
What muscles does the Ring Archer Push-Up work?
The Ring Archer Push-Up mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Ring Archer Push-Up?
Gymnastic rings.
Is the Ring Archer Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Archer Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Archer Push-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Archer Push-Up, Alternating Kneeling Archer Push-Up and Alternating Archer Push-Up.
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