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Ring Russian Push-Up

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

HardTricepsMiddle chest

About this exercise

The Ring Russian Push-Up is an advanced ring exercise combining a standard push-up with a transition into an elbow-support position on the rings, developing chest, triceps, and shoulder stability simultaneously. The rotation through the rings adds a unique challenge to wrist pronation and ring control.

How to Perform

  • Start in a push-up position with hands gripping the gymnastic rings, rings turned out, arms extended
  • Lower your chest toward the rings, bending at the elbows
  • As you descend, rotate the rings inward and allow your forearms to slide onto the rings into an elbow support position
  • Pause briefly with forearms resting on the rings
  • Press your hands down into the rings and push yourself back up, rotating the rings outward as you extend your arms
  • Return to the top support position with rings turned out
  • Maintain a rigid body throughout, avoiding hip sag or piking

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shouldersLower chest

About the Ring Russian Push-Up

The Ring Russian 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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