Push-ups on rings: all about the unique exercise for superathletes

The world of sports is very diverse, so it is not uncommon for an exercise that is popular in one sport to be gradually adopted by other athletes and incorporated into training due to its usefulness and effectiveness. Push-ups on rings is that case, today we will talk about them in detail.

supervisor, trainer of the World Class gym of the “personal” category

“Came push-ups on the rings from gymnastics. Immediately I would like to note that the exercise is complex, injury-prone and requires good physical preparation. It is often used in crossfit training”.

What are push-ups on rings?

If you’ve never seen ring push-ups performed, you may think that it’s similar to the classic version of performing this exercise. Actually, no, the common technique has more similarities to push-ups on the bars, meaning your body is in a vertical position rather than a horizontal position.

In fact, this exercise is a logical extension of the plank push-up. It engages the upper body, arms, chest and more. If you are good at working on the bars, then you can try to move to the rings.

The main difficulty of the exercise is that these projectiles are not static, they swing. Your main task is not only to perform a push-up, but also to keep your balance, without this there is no way. This is where the stabilizer muscles come into play, which prevent the rings from loosening.

What muscles work in this exercise?

The main load falls on the triceps and forearms, pectoral muscles and the front part of the deltoid muscle are also involved. If you properly integrate this exercise into your training plan, you can significantly improve the strength of these muscles, because, as we have already said, it is not an easy exercise. And, of course, do not forget about the strength of the grip, regular performance of push-ups on the rings will have a beneficial effect on the tenacity of your hands.

How to perform push-ups on rings correctly?

Andrey Donskikh: Warm up all the muscles and joints involved, warming up is very important.

Push-ups on rings is an exercise that you should never approach unprepared. It is not easy in itself, which means that not only physical preparation is important, but also warm-up, so do it beforehand to be 100% ready.

Push-ups on rings

Tehnika

• Starting position in the upper point of the amplitude on straight arms, elbows bent.
• Slightly tilt your shoulders forward. When lowering the hands should be parallel to each other, elbows apart.
• Depending on your mobility, gently and smoothly lower yourself as low as possible.
• Control your position at each part of the amplitude.
• Come to the lowest point.
• Slowly straighten your arms and return to the starting position.

If you will perform this exercise for the first time, do it strictly according to our instructions to get it right. And it is even better if you have a fitness trainer with you, who will be able to control your movements and back you up.

Kontrindikācijas

This exercise requires serious strain on the shoulder and wrist joints. People with injuries or pain in these areas should not perform push-ups on rings. Also, if you have spinal problems, we highly recommend not including this exercise in your workout program.

It is very important to make sure that you have no medical contraindications to performing ring push-ups. In case of doubt, you should consult a doctor or professional trainer.

Variations of push-ups on rings

Above we have already told you that before mastering push-ups on the rings, it is better to first hone these movements on the bars, because the movement of the hands in both exercises is identical. And only after you feel confident, you can start learning a new element.

Andrey Donskikh: Try to keep the rings as close to the body as possible, it will help you to control them better and keep balance.

Well, if you have finally mastered push-ups on rings and can consistently perform several high-quality approaches, it’s time to think about trying this exercise with weighted weights. They are attached to the legs and make push-ups even more difficult.

If the classic version of their performance requires good physical preparation, then the complicated version can only be done by advanced athletes. Practice regularly, and then everything will work out.