Ring Push-Up to Side Plank - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring Push-Up to Side Plank

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

HardCoreMiddle chest

About this exercise

A challenging bodyweight compound movement performed on gymnastic rings that combines a push-up with a rotation into a side plank. The unstable surface of the rings intensifies both the pressing and stabilisation demands, training the chest, triceps, and core together in a single fluid sequence.

How to Perform

  • Set the gymnastic rings at a low position and grip one ring in each hand, arms extended, body in a push-up position
  • Brace your core and maintain a straight line from head to heels throughout the movement
  • Lower your chest toward the rings by bending your elbows, keeping them at roughly 45 degrees from your torso
  • Press back up to the starting position with force
  • At the top, rotate your body to one side, extending the top arm toward the ceiling and stacking your feet to enter a side plank
  • Hold the side plank briefly, then rotate back to face the floor
  • Complete the desired reps, alternating the side plank rotation each rep

Muscle Activation

Primary
CoreMiddle chest
Secondary
TricepsAbsFront shouldersObliques

Common Mistakes

Common mistakes content is coming soon.

About the Ring Push-Up to Side Plank

The Ring Push-Up to Side Plank 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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