Ring Incline Push-Up
Incline push-ups using rings! Great for building upper body strength with instability. Modify angle for difficulty!
The Ring Incline Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: gymnastic rings.
Required Equipment
Ring Incline Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Ring Incline Push-Up Variations and Alternatives
How to do the Ring Incline Push-Up
Ring Incline Push-Up
A stable surface (optional, for placing feet if needed)
Positioning
Set Up the Rings: Adjust the gymnastic rings to a height that allows you to comfortably perform push-ups with your body inclined. The rings should be about waist height.
Grip the Rings: Stand facing the rings and grasp them with both hands. Your palms should be facing each other (neutral grip).
Position Your Body: Step back until your body is in a straight line from your head to your heels. Your feet should be a few steps behind the rings. If you're new to this exercise, you can place your feet on the floor or on an elevated surface for more support.
Movement
Lower Your Body: Bend your elbows and lower your chest towards the rings, keeping your body straight and core engaged. Ensure that your elbows are angled slightly backward, not flaring out to the sides.
Pause: As your chest approaches the rings, pause for a moment to maintain control.
Push Back Up: Press through your palms to lift your body back to the starting position. Keep your body straight and avoid sagging your hips.
Repeat: Perform the desired number of repetitions, aiming for 8-12 reps for 2-3 sets, depending on your fitness level.
Tips
Maintain a strong core throughout the exercise to keep your body stable.
Focus on controlling your movement rather than rushing through repetitions.
If this is too challenging, consider lowering the angle by adjusting the height of the rings or performing the push-up with your feet on a stable surface (e.g., a bench).
Ring Incline Push-Up FAQs
What muscles does the Ring Incline Push-Up work?
The Ring Incline Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Incline Push-Up?
Gymnastic rings.
Is the Ring Incline 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 Incline Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Incline Push-Up variations and alternatives?
Similar exercises include the Elevated Pike Push-Up from Deficit Parallette, Incline High-Bar Push-Up, Incline Plyometric Push-Up and Incline Close-Grip Push-Up.
Training calculators
Work out the numbers behind your training before your next session.