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Standing Push-ups Using Gym Rings for Upper Body Mobility and Core Strength

If doing full body weight dips or push-ups close to the ground aren't possible for your current circumstances but you are still curious about using gym rings to improve your upper body and core strength, you can do modified push-ups on your rings as you are leaning slightly forward.

You can control how demanding these are with how close or far away your feet are from the rings; the closer your feet are to the rings, the less of a decline your body will be in, so the more manageable the push-ups. You actually don’t need much of an angle here to condition your upper body and core.

Lower yourself slowly as far as your chest and shoulders will allow you to, then push back up to your starting position; when your elbows are locked out, rotate your palms upward - this brings your lower arm muscles into play in a way that very few other exercises do, and is excellent for arm strength and elbow joint health.

As your strength improves, you can lower your rings closer to the ground to ask more of your core and upper body muscles. Please see the following videos for progressions that you can move on to when you feel ready to do so:

Push-up Progressions Using Gymnastics Rings:

Archer Push-ups to Develop Upper Body and Core Strength:

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

For some suggestions on how to set up a simple workout area at home, please feel free to view:


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