Incline push-ups are a variation of push-ups done on gymnastics rings with the hands elevated above the level of the feet.
Many trainees shy away from gymnastics rings because they perceive rings to be an advanced bodyweight training tool.`
But gymnastics rings can be used for a variety of beginner friendly exercises like incline ring push-ups or bodyweight rows.
In fact, gymnastics rings are all the equipment one needs to learn to do their first push-up.
How To Do Incline Ring Push-ups
To perform incline ring push-ups, you’ll need a pair of gymnastics rings and place to hang them.
You then need to setup the rings to the right height before you perform the exercise.
How To Setup The Rings For Incline Ring Push-ups:
Setting up gymnastics rings for incline ring push-ups is relatively simple:
1. Secure the rings to a sturdy overhead structure, like a doorway pull-up bar, power rack or tree branch.
2. Adjust the height of the rings so that they are at or slightly below hip height. You can further alter the level of the rings to suit your individual height and level of strength.
3. Double check the stability of the rings and whether they are level with each other.
You’re now ready to perform incline ring push-ups
Incline Ring Push-up Form:
Now that you’ve setup your gymnastics rings:
1. Stand between the rings and grab the rings with outstretched arms.
2. Lean on the rings and either walk forward or backward, until the rings are at the appropriate height.
3. As a general rule of thumb, when performing push-ups with the rings at or above hip height, walk forward. When performing push-ups with the rings below hip height walk backward.
4. Once the rings are at the appropriate height for your level of strength, get into the high plank position.
5. Take a deep breath, squeeze your glutes, quads and abs to keep your core tight and body in one straight line.
6. Then bring your chest to the level of the rings (or below if your mobility allows for it) while maintaining core tightness.
7. Pause at the bottom for 1-2 seconds and then push yourself back up to the starting position by straightening your elbows.
Congratulations on doing your first incline ring push-up.
Common Mistakes To Avoid During Incline Ring Push-ups:
For common errors associated with incline ring push-ups check my guide on perfect push-up form.
The following are errors specific to incline ring push-ups:
1. Pushing the rings outward – Pushing the rings outward when performing incline ring push-ups makes the exercise easier. But at the same time this produces inconsistencies in your push-up form. For best results it’s important to keep the rings at about the same distance from each other when performing the movement.
2. Incorrect ring position at the bottom – At the bottom of a properly performed incline ring push-up, the wrists and rings should be at the level of the lower chest. Any higher shifts emphasis from the chest to the triceps thereby making the movement closer to wall push-ups or sphinx push-ups.
3. Bending the wrists when grabbing the rings – When holding the rings, keep the wrists in a neutral position. Think about forming a fist to punch something, this is the position the wrist must be in when doing incline ring push-ups. Bending the wrists when holding the rings can place a lot of unnecessary stress on the wrists and can cause wrist pain.
Benefits Of Incline Ring Push-ups:
Starting your push-up journey with incline ring push-ups has many benefits:
1. Rings encourage additional stabilisation from the core – Learning push-ups on gymnastics rings requires use of additional stabiliser muscles. This encourages new trainees to brace properly when performing the movement.
2. Rings allow you to perform push-ups with full range of motion – Some beginner push-up exercises like wall push-ups or half push-ups encourage the performance of half repetitions. Half repetition delay muscular and strength development, along with poor form. Incline ring push-ups on the other hand encourages beginners to perfect their form with the use of full range of motions, while producing optimal muscular and strength gains.
3. Grip width can easily be adjusted on rings – While beginners don’t need to bother changing their grip widths, this can be handy sometimes. Those who experience pain at particular grip widths can vary their grip width when doing incline ring push-ups. But this can also be done during regular incline push-ups. Although, rings allow for more freedom of movement as opposed to a fixed grip when doing regular incline push-ups.
4. Rings can be fine tuned to your level of strength – The greatest benefit of incline ring push-ups is the ability to adjust the height of the rings to suit most individuals level of strength. Regular incline push-ups are limited in the way in which they can be progressed or regressed. The individual has to adapt to the level of inclination offered by the object available to him. But rings allow you to make the exercise harder in a systematic and progressive manner.
5. Beginners can practice RTO push-ups which is great for shoulder health – RTO or rings turned out is a foundational support hold when working with gymnastics rings. This can be learnt early on in the beginners push-up progression. RTO push-ups also improve shoulder health which is essential when performing calisthenics exercises.
Who Should Do Incline ring Push-ups:
Incline ring push-ups are mostly used by beginners, but intermediate and advanced trainees can also take advantage of this movement.
The following are the different ways beginners, intermediate and advanced trainees can take advantage of incline ring push-ups:
1. Beginners who cant do a single push-ups can do their first ever push-up on gymnastics rings. While this sounds counter productive,rings can be adjusted to suit almost any level of strength. In fact it can be argued that it is better for beginners to learn push-ups on gymnastics rings instead of doing well or regular incline push-ups.
2. Beginners can use incline ring push-ups to build the muscle, strength and technique for full push-ups.
3. Intermediate trainees who have shoulder pain during weighted dips or ring dips can do incline ring push-ups. High incline ring push-ups place the torso in a similar position as dips. Trainees can learn to properly position their scapula using incline ring push-ups and slowly transition to dips.
4. Advanced trainees wanting to work the upper chest fibres. Advanced trainees can also use incline ring push-ups as part of a mechanical drop set targeting the lower fibres of the chest. After a set of dips to failure, incline push-ups of varying degrees can be used until the target muscles are completely exhausted, thereby resulting in a great pump.
5. Advanced trainees trying to learn pelican push-ups will typically start on inclined gymnastics rings.
How To Progress With Incline Ring Push-ups
You can make progress with incline ring push-ups in the following ways:
1. Reduce the height of the rings – Dropping the height of the rings places more of your bodyweight on your hands, thereby making the exercise harder.
If your aim with incline ring push-ups is to progress to full ring push-ups then this is the best way to progress the exercise.
Once you can perform 3 sets of 10-15 reps of the exercise, reduce the height of the rings, till you’re only able to perform 3 sets of 8 repetitions instead.
Keep dropping the height of the rings, until you’re performing full ring push-ups with your torso parallel to the floor.
2. Increase the number of repetitions and sets – You can also increase the number of sets and reps you perform on the rings at a particular height. Adding sets and reps to incline ring push-ups makes the exercise harder. But increasing reps and sets isn’t sustainable and at some point you either have to lower the level of the rings or add weight to the exercise.
3. Adding weight to the exercise – You can add weight to incline ring push-ups by using a backpack or a dipping belt. When using a dipping belt you have to take care that the weights attached to the belt don’t make contact with the ground at the bottom of the repetition.
4. Increasing range of motion through deficit – Rings allow for a deep stretch in the chest and shoulders at the bottom of the exercise. While you don’t have to drop your chest lower than the level of the rings, it is possible. Doing so adds a few inches to the exercises range of motions, thereby making the exercise harder.
5. Turning the rings out – RTO push-ups can be done on an incline. Turing the rings out at the top of the exercise or throughout the exercise encourages external rotation at the shoulders. This involves and strengthens the rotator cuff muscles during incline ring push-ups. This also makes the exercise a lot harder to perform.
6. Reducing the width of the rings – Bringing the rings closer together during incline ring push-ups increases the range of motion of the exercise at the shoulder joint, it also places the chest at a mechanical disadvantage when pushing, thereby forcing the shoulders and triceps to work harder during the movement.
How To Make Incline Ring Push-ups Easier
To make incline ring push-ups easier, increase the height of the rings until you’re able to perform the exercise.
Increasing the height of the rings, places your torso in a more vertical position, placing less of your bodyweight on your hands. This makes the exercise a easier because your legs carry most of your bodyweight.
Incline Ring Push-ups Workout
You can add incline ring push-ups to your workouts using the following guidelines:
Frequency:
Beginners can perform Incline ring push-ups 2-3 times a week.
You can also perform incline ring push-ups everyday using the greasing the groove method. But, beginners can make significant progress without doing push-ups everyday.
How Many Sets And Reps To Do For Incline Ring Push-ups:
When starting out, do as many sets and repetitions you as you can using perfect form.
Once you’re able to perform 3 sets of 10-12 or 12-15 repetitions with the rings at a particular height, lower the level of the rings, until you can only do 6-8 repetitions of the exercise.
From here, work yourself back up to the top end of the rep range mentioned above (10-15 repetitions) before lowering the rings again.
Rinse and repeat this until you’re able to do full ring push-ups with your torso parallel to the ground.
Example Incline Ring Push-up Workout:
Incline push-ups can be added to your workout as:
1. Straight sets (most recommended for beginners)
2. Mechanical Drop Sets (Advanced and intermediate trainees)
3. Supersets (for those that don’t have enough time)
Variations Of Incline Ring Push-ups:
The following are the different variations of incline ring pushups:
1. Wide grip incline ring push-ups
2. Close grip incline ring push-ups
3. Weighted incline ring push-ups
4. Deficit incline ring push-ups
5. One arm incline ring push-ups
Incline Ring Push-up Alternatives:
If you don’t have gymnastics rings then the following are some non-ring alternatives for incline ring push-ups:
1. Wall push-ups (not recommended)
2. Regular incline push-ups
Conclusion:
Incline ring push-ups offer beginners serval unique benefits that other beginner push-ups variations do not.
These unique benefits are what make incline ring push-ups the best beginner push-up exercise around.
What’s more is that this push-up variation is useful for intermediate and advanced trainees as well. As the exercise carries over well to other advanced push-up alternatives and variations alike.