Ring Push-Up to Side-Plank
Ring Push-Up to Side-Plank: A challenging bodyweight exercise that builds upper body strength and core stability. Try it if you dare!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Hang the gymnastic rings at a height that allows you to suspend your body above the ground with arms extended and feet on the floor.
2. Grip the rings and position your body in a straight line, similar to a push-up position, with your feet together and toes on the ground.
3. Engage your core, glutes, and quads to maintain a rigid body position.
4. Lower your body by bending your elbows until your chest is just above the rings while keeping your body in a straight line.
5. Push back up to the starting position by extending your arms fully, maintaining tight core and glute engagement.
6. Shift your weight to one hand and rotate your body sideways, extending the opposite arm towards the sky to form a T-shape. This is the side plank position.
7. Hold the side plank for a brief moment, ensuring that your hips do not sag and your body forms a straight line from head to feet.
8. Rotate back to the starting plank position and perform another push-up before transitioning to a side plank on the other side.
9. Continue alternating between ring push-ups and side planks for the desired number of repetitions and sets.
Note: Ensure you have a solid foundation in basic push-ups and planks before attempting this exercise, and consider having a spotter or using a low ring setup when starting out for safety.
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