Weighted Ring Push-up
Muscle Groups: Chest, Abs, Triceps
Weighted Ring Push-up focuses on Chest, Abs, Triceps, with Shoulders, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Ring Push-up with proper form and technique.
- 1
Set up gymnastic rings at a height where you can perform a push-up with your chest reaching below your hands.
- 2
Carefully place a weight plate or sandbag on your upper back, ensuring it is stable.
- 3
Grasp the rings with an overhand grip, hands slightly wider than shoulder-width apart, and extend your arms fully.
- 4
Engage your core and glutes to maintain a straight line from your head to your heels, balancing on your toes.
- 5
Slowly lower your chest towards the floor by bending your elbows, allowing the rings to turn slightly inward as you descend.
- 6
Continue lowering until your chest is at or below the level of your hands, feeling a stretch in your chest.
- 7
Push through the rings to extend your arms and return to the starting position, stabilizing the rings as you ascend.
- 8
Maintain a straight body line throughout the movement, keeping your core tight.
Secondary Muscles
While Weighted Ring Push-up primarily targets Chest, Abs, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Ring Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Ring Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
