Push-Ups with Feet in Rings are an advanced variation of the traditional push-up exercise that targets the chest, shoulders, triceps, and core muscles while incorporating instability and increased range of motion. By performing push-ups with your feet suspended in rings, you engage additional stabilizing muscles and challenge your balance and coordination. In this comprehensive guide, discover the correct technique, benefits, alternatives, and other details related to Push-Ups with Feet in Rings.

Instructions for Push-Ups With Feet in Rings


  1. Setup Rings: Hang the gymnastic rings from a sturdy overhead support structure, ensuring they are at an appropriate height from the ground.
  2. Foot Placement: Place your feet securely in the rings, with your toes pointed downward and your body in a plank position.


  1. Lowering Phase: Lower your body towards the ground by bending your elbows, keeping them close to your sides and maintaining a controlled movement.
  2. Pushing Phase: Push your body back up to the starting position by extending your arms fully, exhaling during the effort.
  3. Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.


  • Keep your core engaged and your body in a straight line throughout the exercise.
  • Maintain tension in the rings by actively squeezing them with your feet.
  • Focus on controlling the movement and maintaining stability despite the instability of the rings.


  1. Increased Muscle Activation: Push-Ups with Feet in Rings engage a greater number of stabilizing muscles in the chest, shoulders, arms, and core compared to traditional push-ups, leading to improved muscle activation and development.
  2. Enhanced Core Stability: The instability of the rings requires greater core activation to maintain balance and alignment throughout the exercise, leading to improved core strength and stability.
  3. Improved Balance and Coordination: Performing push-ups with feet in rings challenges your balance and coordination, helping to improve proprioception and overall body awareness.
  4. Greater Range of Motion: The suspended rings allow for a greater range of motion compared to traditional push-ups, enabling deeper muscle engagement and stretch in the chest and shoulders.
  5. Versatility: Rings can be easily adjusted to accommodate different fitness levels and goals, making them suitable for both beginners and advanced athletes.


To add variety to your upper body workout routine, consider these alternative exercises:

  1. Traditional Push-Ups: Perform push-ups on the ground without the use of rings to build upper body strength and endurance.
  2. Incline Push-Ups: Elevate your hands on an elevated surface, such as a bench or step, to reduce the intensity and shift more of the workload to the lower body.
  3. Decline Push-Ups: Elevate your feet on a bench or platform to increase the intensity and target the upper chest and shoulders.
  4. Dumbbell Chest Press: Utilize dumbbells to target the chest, shoulders, and triceps while providing a greater range of motion and resistance.
  5. Ring Dips: Perform dips using the rings to target the chest, shoulders, and triceps while also engaging the core and stabilizing muscles.


Incorporating Push-Ups with Feet in Rings into your workout routine offers a challenging and effective option for building upper body strength, core stability, and balance. Focus on proper form, gradually progress to more advanced variations, and tailor your routine to suit your fitness goals and preferences.

FB Profile

I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.