Push-Up with Feet in Rings
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The Push-Up with Feet in Rings is an advanced bodyweight exercise performed by placing your feet in gymnastic rings suspended from above, then executing a standard push-up while the rings introduce instability and greater range of motion. Its primary purpose is to build upper body strength and stability by intensifying the demand on the chest and shoulders, with secondary engagement of the triceps, core, and stabilizers. Ideal for intermediate to advanced athletes seeking to enhance pressing power and neuromuscular control, it requires gymnastic rings and no other equipment.
How to Perform Push-Up with Feet in Rings
- 1Position gymnastics rings at waist height on a stable rig, about shoulder-width apart.
- 2Face away from the rings, place your feet into the stirrups (toes pointed down), and extend your legs straight back, body in a straight plank position.
- 3Place hands on the floor slightly wider than shoulders, fingers spread, elbows at 45 degrees to torso.
- 4Engage core, squeeze glutes, and maintain a straight line from head to heels.
- 5Inhale as you slowly lower your chest toward the floor by bending elbows, allowing rings to swing forward slightly under control.
- 6Exhale as you press through palms to extend arms, driving body up while stabilizing hips against ring movement.
- 7Repeat for desired reps, keeping body rigid throughout.
- 8Key form tips: Avoid sagging hips or piking butt up—stay plank straight. Control ring sway to prevent swinging. Common mistakes: Flaring elbows wide (keep at 45 degrees), rushing the descent, or breath-holding.