Ring Decline Push-Up

An advanced push-up variation on rings where the feet are elevated, increasing upper chest and front shoulder demand while creating greater instability.

Instructions

1. Begin in a push-up position with hands gripping the rings at shoulder width and feet elevated on a box or bench.
2. Lower your body by bending your elbows, keeping them at a moderate angle to your torso.
3. Continue descending until your chest nearly touches the rings or your elbows reach approximately 90 degrees.
4. Press through your hands and upper chest to drive back to the starting position.
5. Maintain a rigid body position throughout, with no sagging at the hips.
6. Keep your shoulders packed and engaged for stability.
7. Repeat for the desired number of repetitions.

Tips

• This is an advanced variation; master standard ring push-ups before attempting
• The foot elevation increases the percentage of bodyweight through your upper body
• Start with feet elevated only slightly and progress to greater heights over time
• Rings add significant instability, requiring exceptional core tension
• Keep your body completely straight; avoid dropping your hips or pike position
• Your shoulders must remain packed; avoid shrugging or losing position
• Perform 5-12 repetitions depending on elevation height and current strength
• The elevated position emphasizes upper chest and front shoulders more than standard push-ups
• This is excellent for building pressing strength with progression toward more advanced variations
• Rings will rotate; actively control this through firm hand positioning