Ring Decline Push-Up
Elevate your push-up game! Ring Decline Push-Ups build serious strength and stability. A challenging & effective upper body exercise.
The Ring Decline Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: gymnastic rings.
Required Equipment
Ring Decline Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Ring Decline Push-Up Variations and Alternatives
How to do the Ring Decline Push-Up
Hang the gymnastic rings from a stable support at a height that allows for full range of motion during the exercise.
Grasp the rings firmly and assume a plank position with your feet elevated above the level of your hands. Your body should be straight from head to heels. This is the starting position.
Keeping your body rigid and core engaged, slowly lower yourself by bending your elbows until your chest nearly touches the rings.
Push through your hands, extending your elbows to return to the starting position in a controlled manner.
Focus on keeping the rings stable throughout the movement to engage the stabilizing muscles in your chest and arms.
Perform the desired number of repetitions and sets, ensuring proper form is maintained throughout the exercise.
Safety and Tips:
Keep your movements controlled to avoid unnecessary swinging of the rings.
If you’re new to decline push-ups or exercises using rings, start with a less steep decline and progress gradually.
Make sure the surface where your feet are placed is stable.
Warm up properly before starting this exercise to avoid injury.
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Ring Decline Push-Up FAQs
What muscles does the Ring Decline Push-Up work?
The Ring Decline Push-Up mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Decline Push-Up?
Gymnastic rings.
Is the Ring Decline 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 Decline Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Decline Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Decline Diamond Push-Up, Decline Push-Up and Ring Archer Push-Up.
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