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Ring Archer Push-Up

Step by step instructions, muscle activation and variants for the Ring Archer Push-Up.

HardUpper chestMiddle chest

About this exercise

The ring archer push-up is an advanced unilateral pushing exercise performed on gymnastic rings. One arm bends through a full push-up while the other arm extends straight out to the side, loading each side of the chest and shoulder independently and demanding significant core and stabiliser engagement.

How to Perform

  • Set the rings at a low height and grip one in each hand, starting in a plank position
  • Begin with both arms extended, core braced and body in a straight line
  • Lower your chest toward one ring by bending that elbow, while simultaneously extending the opposite arm straight out to the side
  • Descend until your chest is level with the bending-side ring
  • Press back up by straightening the bent arm, returning the extended arm to centre
  • Alternate the working side each rep or complete all reps on one side before switching

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsCoreFront shoulders

About the Ring Archer Push-Up

The Ring Archer Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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