Ring Russian Push-Up
Challenge your strength with the Ring Russian Push-Up! Elevate your standard push-up, sculpt your chest, and build stability on rings.
The Ring Russian Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: gymnastic rings.
Required Equipment
Ring Russian Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Ring Russian Push-Up Variations and Alternatives
How to do the Ring Russian Push-Up
Hang the gymnastic rings at an appropriate height so that they are just above the ground, and ensure they are securely fastened.
Start in a plank position with your body straight, hands gripping the rings, and feet together on the ground.
Lower your body by bending your elbows to at least a 90-degree angle, keeping your elbows close to your body. Your chest should nearly touch the rings.
Once in the low position, turn the rings outward (external rotation), engaging your chest and shoulders more intensively.
Press back up, rotating the rings back to the starting position to complete one repetition.
Repeat the exercise for the desired number of repetitions and sets.
Note: This exercise requires significant upper body strength, core stability, and control, and it is important to maintain proper form throughout the movement to prevent injury. If you're new to ring workouts, it's advised to master the basic ring push-up before attempting the Russian push-up variation.
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Ring Russian Push-Up FAQs
What muscles does the Ring Russian Push-Up work?
The Ring Russian Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Ring Russian Push-Up?
Gymnastic rings.
Is the Ring Russian 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 Russian Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Ring Russian Push-Up variations and alternatives?
Similar exercises include the Ring Archer Push-Up, Ring Decline Push-Up, Ring Elevated Deficit Pike Push-Up and Ring Handstand.
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