Quick Answer
Rings Turned Out Push-Up is a advanced strength exercise that targets your chest and shoulders. It uses a rings. Start in a plank position on gymnastic rings, hands gripping rings, arms extended.
Video Tutorial
How to Perform the Rings Turned Out Push-Up
- 1
Start in a plank position on gymnastic rings, hands gripping rings, arms extended.
- 2
Turn rings outward so palms face forward.
- 3
Engage core, maintain straight line from head to heels.
- 4
Lower body by bending elbows, keeping rings turned out.
- 5
Descend until chest is level with or slightly below rings.
- 6
Push back up to starting position, maintaining outward ring turn.
- 7
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Rings Turned Out Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Rings Turned Out Push-Up work?
The Rings Turned Out Push-Up primarily works your chest and shoulders. Secondary muscles include the triceps and abdominals.
What equipment do I need for the Rings Turned Out Push-Up?
The Rings Turned Out Push-Up needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Rings Turned Out Push-Up suitable for beginners?
The Rings Turned Out Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Rings Turned Out Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Rings Turned Out Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.