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Ring Reverse Push-Up

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

MediumTriceps

About this exercise

A bodyweight triceps exercise performed on gymnastic rings set close to the floor. You position yourself beneath the rings facing upward and press your body up by extending the arms, which heavily loads the triceps and lower chest while the rings add instability for greater muscle activation.

How to Perform

  • Set the gymnastic rings low, approximately knee to hip height
  • Sit on the floor beneath the rings and grasp one ring in each hand with a neutral or pronated grip
  • Walk your feet forward and extend your body so it is angled upward, supporting yourself on your heels and hands
  • Keep your core braced and body in a straight line from head to heels
  • Bend your elbows to lower your body toward the floor in a controlled manner
  • Press back up by extending your arms fully, squeezing the triceps at lockout
  • Keep your elbows from flaring excessively — angle them slightly back
  • Repeat for the desired number of reps

Muscle Activation

Primary
Triceps
Secondary
Front shouldersLower chest

About the Ring Reverse Push-Up

The Ring Reverse 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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