Master the Ring Push Up in Hollow Position: Strength Meets Stability
The ring push up in a hollow position is one of the most effective bodyweight exercises for building total upper-body strength and core stability. Whether you’re an experienced athlete or just starting your fitness journey, this movement delivers results by targeting multiple muscle groups while improving coordination and balance.
Why do I love this movement so much?
It’s simple: it’s versatile, incredibly challenging, and a fantastic way to build functional strength. When performed correctly, ring push-ups can help you develop strong, stable shoulders, a rock solid core, and impressive control over your body.
Let’s break it all down, so you can master this movement and reap the benefits.
What Makes the Ring Push Up Special?
- Total Body Activation: Unlike traditional push-ups, ring push ups recruit more muscles because of the instability of the rings. Your core, shoulders, and posterior chain must work together to stabilize your body.
- Joint Friendly Movement: The free range of motion in the rings allows your shoulders and wrists to move naturally, reducing strain and discomfort.
- Scalable for All Levels: This movement can be easily modified to meet your current strength level, making it accessible and effective for everyone.
Coaching Tips for Perfect Form
Mastering the ring push up comes down to technique.
Follow these cues to ensure you’re performing the movement safely and effectively:
- Hold a Tight Hollow Position:
- Press up and away from your palms out through your scaps (protraction) and upper back while compressing your rib cage to your hips, tucking your tailbone, squeezing your glutes, engaging your quads, and keeping your legs straight with heels squeezed together.
- Move as One Piece:
- Your body should as one piece from the top of your head to your toes.
- Keep Rings Parallel:
- Keep the rings turned to at least parallel, or if possible, rotate the rings out even more so that your palms are facing forward, which will take it all up a notch adding more opportunity for developing strength and stability throughout the entire trunk and shoulder girdle.
- Modify When Needed:
- For beginners: Walk your feet forward to reduce the load and/or intensity, or place your hands on an elevated surface, like a box or bench.
- For advanced athletes: Add a pause at the bottom or perform the movement with your feet elevated for an added challenge. Aim for your body to be set at least parallel to the floor in your start position and ensure you’re able to maintain proper form throughout before increasing the challenge.
Benefits You’ll Feel and See
Incorporating ring push ups into your training offers:
- Improved Trunk Strength: A strong trunk supports your overall athletic performance and daily movement.
- Enhanced Shoulder Strength + Stability: Strengthening your shoulder girdle helps prevent injuries and improves pressing strength.
- Increased Body Awareness: Balancing and stabilizing on the rings sharpens your proprioception (sense of body position).
- Progressive Growth: The movement’s demand for you to continually stabilize throughout ensures continuous adaptation and growth, no matter your fitness level.
How to Make It Work for You
Integrating ring push ups into your training program is simple. Begin by incorporating 2-3 sets of 8-10 reps into your upper body or full body workout.
Focus on quality over quantity—good form is far more important than cranking out reps.
As you get stronger and more confident, challenge yourself with more advanced variations. Adding this movement to your repertoire will not only elevate your push up game, but also help you build a resilient, balanced physique.
Ready to Master the Movement?
If you’re looking for a step-by-step breakdown, including progressions and expert coaching cues, I’ve got you covered!
Head over to my YouTube channel for a full tutorial that will guide you through each phase of the ring push-up in hollow position.
Watch My Tutorial HERE or I put the video below for you to check out at the end of this blog!
Let’s take your training to the next level—one powerful rep at a time!
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
