Step by step instructions, muscle activation and variants for the Ring Elevated Pike Push-Up from Deficit.
A highly challenging shoulder-focused push-up variation performed on gymnastic rings in a pike position with hands below the level of the rings, creating a deficit for greater range of motion. The instability of the rings and the steep angle combine to maximally engage the anterior and medial deltoids.
The Ring Elevated Pike Push-Up from Deficit 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.
