Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Ring Push-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts, abs

You need

Gymnastic rings

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Rings a few centimetres off the floor
  2. 2Lower until your hands are beside your chest
  3. 3Turn the rings out slightly at the top

Most common mistake

Letting the rings drift wide, which strains the shoulders.

Watch a demo
B
For chest
#21 of 32
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Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionStrong
Loaded stretchStrong
ProgressionFair
Low costStrong

Rings let your hands sink deeper than the floor allows.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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