Dips in a rack on rings upside down

Handstand Ring Push-Ups are a handstand push-up option for experienced and well-trained athletes. It is complicated by the fact that standing on the rings upside down against the wall, it is much more difficult for an athlete to maintain balance and maintain balance. However, this exercise just contributes to the development of this skill due to the inclusion in the work of small stabilizing muscles, which are almost impossible to "punch" when performing ordinary exercises, for example, when doing push-ups in a handstand. In addition, the bulk of the load falls on the triceps and front delts.

Exercise technique

This exercise significantly increases intraocular and intracranial pressure, therefore, in no case should it be performed by people who are contraindicated in physical activity that increases pressure.

The technique for performing push-ups in a rack on the rings upside down looks like this:

1. Place the rings a few centimeters from the wall, about shoulder-width apart. You can put them parallel to each other or slightly unfolding towards you. Squeeze them tightly with your palms, statically tense your triceps and push with your feet up, standing in a classic handstand with your heels or ankles against the wall.
   
2. Smoothly begin to go down, taking a deep breath. To prevent the rings from falling at the most inopportune moment, try to push them vertically downward with all your strength. Spread your elbows slightly to the sides, do not allow them to move towards each other. Lower until 3-5 cm is left from head to floor.
   
3. Without pausing at the bottom, try to push up, using all your explosive power. Do not forget to keep track of the position of the rings, press them into the floor as hard as possible. Work in full swing with your elbows fully extended.

Crossfit complexes with push-ups

If you still cannot properly perform this exercise in a standing position on the rings, then within the framework of these functional complexes for crossfit training, you can slightly simplify your task and replace it with classic push-ups in a handstand.

Watch the video: Body Weight Exercises For Dead Lift Strength Prt 2 (September 2025).