Horizontal push-ups on the rings: exercise technique and crossfit complexes * Crossfit

RingPush-Ups are an excellent functional exercise for developing the pectoral muscles, especially the lower part. In terms of its biomechanics, it is a cross between spreading dumbbells and pressing dumbbells lying on a horizontal bench, but at the same time, in the negative phase, the chest muscles stretch much more, and in the positive phase you need to include a large number of stabilizing muscles in the work in order to maintain balance and not lose control of movement. In addition to the chest, triceps and front deltas also work in horizontal push-ups on the rings, the rectus abdominis muscles perform the static load.

Exercise technique

To do this exercise correctly, you need low-hanging gymnastics rings or rings with height adjustment. If this is not the case, then TRX-loops or any other similar equipment are quite suitable - the load will be almost the same. The technique for performing horizontal push-ups on the rings is as follows:

Choose the optimal ring height for yourself: 20-30 cm above floor level. This will allow you to work as much as possible, stretching your chest in the lower half of the movement.
Grasp the lower parts of the rings with your palms and take a lying position, trying to press the rings down with your body weight. You can place the rings on the same level or parallel to each other, choose the option in which it will be easier for you to keep your balance.
Taking a breath, begin to descend smoothly downward, while not allowing the rings to swing from side to side. The elbows can be spread slightly to the sides to emphasize the load on the pectoral muscles, if the elbows are pressed against the ribs, the emphasis will be on the triceps. Get down as low as possible to properly stretch the working muscles and achieve good blood circulation.
Begin the upward movement as you exhale, continuing to push the rings downward. Work in full swing, straightening your elbows at the top.