My Top 3: Ring Push Exercises

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In this video we continue the series called "My Top 3". This episode is on ring push exercises to build fundamental strength.
What will the next be on? Comment down below to suggest the next video topic!
Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.
INTRO - 0:16
PART 1 - RING TRICEP DIPS - 1:08
Form Cues - 1:33
Bent Leg - 1:53
Straight Leg - 2:17
Elevated Legs - 2:30
PART 2 - RING ARCHER PUSH UPS - 3:02
Form Cues - 3:17
Standing (45˚) - 3:35
Kneeling - 4:07
Full - 4:24
PART 3 - RING SUPPORT HOLD - 4:55
Form Cues - 5:32
Neutral Grip - 5:49
Rings Turned Out - 6:04
L-Sit Variations - 6:27
SUMMARY - 6:55
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See you in the next video!

[@emZee1994]

Top 3 ring pull exercises surely will be next. I for one would like to see it

[@BodyweightWarrior]

absolutely! In the next week or two :)

[@seanjmoran]

Thank you so much for making this video covering some fundamental push exercises for the rings. I have been struggling with dips so I am going to work on the tricep dip you go over in this video.

[@archstan33]

Thanks for sharing these tips Tom! - they're very helpful 👍

[@erichill5328]

Saved to my favorites... Thank you...

[@davidhernandez5145]

I really like the blue paint/ text captions (kygo style). its all about the details. thanks for the value!

[@theothomassen6066]

Good instruction. Thanks!

[@ariturbo4094]

Great tutorial tx mate

[@RonnyEwanek]

Just tried the Ring Archer Push Ups tonight and I'm feeling destroyed and wonderful :)

[@jamesoq3rd]

Very informative!

[@kocaelwe88]

Awesome, thanks :)

[@Robyo12121]

Cool, these are going to be useful for my next workout. Thanks :)

[@BodyweightWarrior]

Awesome dude, I'd love to hear how you get on :)

[@kylekidder3949]

Awesome. Thank you.

[@BodyweightWarrior]

No worries Kyle, great suggestion :)

[@fmb1013]

Doing the support hold is great if you got back problems it absolutely lights up your core and teaches you to stay up right

[@git-tauseef]

Just awesome...

[@MuEnViFitness]

Great exercise! I think I will be doing archer push ups until I get the rings so I can get some conditioning in, I feel them weak as hell. Great video as alwayS!

[@BodyweightWarrior]

Doing them on the floor still provides great conditioning for the straight arm just without the stabilisation. Good stuff dude :)

[@juanofthekind]

I got my rings couple weeks ago, MEN I'm loving them. Very challenging .

[@BodyweightWarrior]

Rings are awesome, so adaptable! Nice stuff Gerry :)

[@jamessillence4351]

Cheers Tom 👍

[@cjmg9469]

Veri good!

[@vividsv]

top 3 vegetables

[@BodyweightWarrior]

I love it! Such a rad suggestion :)

[@andrewbarnes8475]

Awesome. Gonna get right on it.

[@BodyweightWarrior]

Nice Andrew :)

[@andrewbarnes8475]

Tom Merrick that rings turned out is a real bitch but nevertheless makes a big difference, especially in L sit!

[@BodyweightWarrior]

Huge, and a lot harder

[@marlon1be]

Great video man, can you do a fAlse grip tutorial?

[@sebastianalexander4731]

Good stuff buddy

[@BodyweightWarrior]

Thanks Seb!

[@noelchang5476]

Hey bro can you do an muscular anotomical breakdown of different ring exercises? (Eg. Assisted iron cross dips etc)

[@byReZio]

Tried the Ring Archer push ups and felt like my elbow was going to dislocate haha, probably cause my joints aren't prepared yet. I will start with the standing variation and work my way up. Thanks dude :)

[@BodyweightWarrior]

Yes this happens....haha. Good idea! Just doing ring support holds will also help condition those elbows. Best of luck dude and take it easy :)

[@johnmar1622]

Thanks Tom, 10/10 for you video. One question, when you mentioned arm locked , you mean elbow straight without any bend? Another word, no muscle power is used from elbow, but shoulder only?

[@garysams1358]

great video! I was wondering if you've had any success with training RTO dips using those progressions? starting with feet on ground, then elevated etc.

[@BodyweightWarrior]

Thanks Gary. That is why I recommended the first exercise. Ring tricep dips combined with ring support hold and p bar dips and you'll have RTO ring dips in no time!

[@unboxwithaakash]

What you do about spot pain on forearms muscle because of round rings that happens during pushing?

[@Coholbell15]

love your videos ! any tips for leg work out on the rings?

[@BodyweightWarrior]

Thanks bro, leg workout on the rings?! Not sure it's really necessary :)

[@Coholbell15]

Do you have any videos for leg work out using the gym ring bro!?

[@BodyweightWarrior]

no, it just doesn't seem like a good idea haha :)

[@carlpiaf4476]

L-sit holds is a pretty good workout for your legs to be honest. I rehabilitated my right knee injury to a great extent doing leg raises. While they tend to be considered as a core exercise, any elevated work on the bar or rings, also works out your legs. The added advantage of this type of exercise for legs is that it isn't weight bearing on the joints in the same way. Most people tend to consider leg workouts as only pushing movements and this neglects quite a lot of the functions of your legs in movements such as kicking, or various components of running and walking.

[@qqxiao30]

i have heard most people saying to keep neutral or retracted shoulderblades, chest out and shoulders back. but you said to have slight hollow body. i also find that i naturally tend to hold the position in a slight hollowbody but from what i heard, retracted position is correct?

[@Scarl37]

For the locked out arm on push-ups what if your elbows hyperextend?

[@duartepereira3377]

strangely enough.. i think i hadn’t seen this one yet.. I’ve been considering getting a set of parallel bars.. I like the base blocks B-Bars.. but there’s a bit expensive.. I normally ‘play’ with rings.. and a wall mount pull-up bar.. but, i am not there yet, when it comes to stabilization..and my shoulders are still very protracted, when i stand at rest. These exercises are pretty great, as a routine to progress on the rings. Thanks very much, Tom. Do you think a set of parallel bars would allow me to better progress, on the tricep and stabilization side ? Thanks again. Kudos from Portugal. ;)

[@tigergreg8]

First : ) It drives me crazy when people do that, but I just had too. Haha

[@BodyweightWarrior]

Haha #commitment ;)

[@deadpooldeadpool6990]

Are you supposed to maintain a hollow body for the dips? Or should you try keeping straight? I fing the movement very confusing on rings and couldn’t even manage these assissted dips you’re doing 😅

[@zioraffa]

Very goog

[@nils0603]

Im just started BBR today and just finished the first Push session. Im more than humbled by how week i am on rings. I trained mainly with weights for the last 2 years. And alltho i have relatively decent strength on weighted Dips, ohp, bench and weighted chins, i rarely got 2 reps with good form on archer push ups today😵😅. Im looking forward to change that and i appreciate any advice you might have💪

[@BodyweightWarrior]

It definitely is humbling. RIngs work takes things to the next level :)

[@robertcullen4414]

hi tom if you want my ultimate respect please design a workout on rings for us older guys.im 54 and would love a complete body workout on rings with progressions ive looked no one online does this thanks bro

[@foolishevil]

subscribed 👍

[@IRISHSALTMINER61]

Cheers, young blood…

[@KeshArt]

Tom, Ive been trying to get the parallel bar dip for a long time now with little to no Success. And Im having slight shoulder pains from all the eccentric dips I've been doing. Is there a slightly less intense exercise that i can use to progress towards the Dip?(Bench Dips?)

[@BodyweightWarrior]

Ah keep going! Any pushing movement is going to help increase the inter-musculature coordination. If dip eccentrics are too hard then focus more on push ups or even standard bench dips. I would also ask about your strength to weight ratio (something I mentioned in the previous video) and how this can be improved to help you get stronger. Also make sure you're doing enough pulling and shoulder balance work if you're doing a lot of pushing. Best of luck Kesh :)

[@jeroldabraham9649]

Try eccentric dips with resistance tube. It reduces the stress on your shoulder and gets the job done.

[@ntapj9697]

One month ago i was able to do 1 dip but i increase the rep bit by bit. And now i can do sets of 10. Push movements are easier to progress than pull. Pull up is tough!

[@fazebot2405]

Ring dips put less strain on shoulders than on bars . Yes is ring dips are harder but for some reason your shoulders suffer less.

[@dnsjx2361]

What do you think about ring chest fly?

[@diveshdangare423]

Hello I'm not able to perform bend leg dips but not able to do it, any suggestions

[@erichill5328]

Pull progression video up next :-)

[@BodyweightWarrior]

You know it big man, glad you enjoyed :)

[@Ankit-wx5sk]

So just one question bro . While doing ring support hold or pushups do the forearms touch the rings or like are they a few cm away from them ? thanks

[@BodyweightWarrior]

They definitely can touch the rings. I think that would be pretty hard to avoid :)

[@Rendref]

When I lock out my arms on rings in a straight position I get immediate pain in the outer part of the elbow. I cannot seem to find any information about it. I am sure my locked out elbows are in fine form, but that pain right on the outside of the elbow is really disconcerting and stops me from exercising longer and harder. Is there a reason for such a pain in a straight arm position?

[@cameronbrewer5225]

Quick question, do you know if I still can stretch my hamstrings, should or if it would hurt me if I have a slight anterior pelvic tilt. I've been avoiding it but don't know if I should because a lot of my goals I need hammy flexibility

[@BodyweightWarrior]

I'd go for it. Just make sure you balance it out with hip flexor stretching. Also consider keeping those hamstrings strong as well, things like glute bridges, hip thrusters etc :)

[@cameronbrewer5225]

Tom Merrick thanks man, yeah I've been really working on the strength aspect.

[@Robyo12121]

Top 3 exercises for legs.

[@BodyweightWarrior]

I've had this before and will definitely be a topic in the future :)

[@ntapj9697]

Cossack squat, pistol squat, shrimp squat

[@giacomovincenzoni517]

Glute ham raises

[@shoesfx]

finally someone who is not on steroids

[@youngnstrong2768]

Nice video Tom! I've got a couple of questions, maybe you could answer them. I am planning on making my own bodyweight training series. In want to break one year in to mesocycles of 5 weeks. Each mesocycle, I am going to try out a different training method (e.g cluster sets, wave loading, explosive movements only) OR I am going to do only exercises that are new to me. At the beginning of each mesocycle I will test my 1RM or 3RM on the Basic exercises like pull ups, dips, pushups, rows and my main goals like the front lever and freestanding HSPU. The 5th week is a deload week in which I will always use greasing the groove, and it's gonna be the week in which I test my progress. What do you think of this? Do you think of gtg in a deload week? Thanks a lot!

[@BodyweightWarrior]

It's an interesting approach and certainly systematic. 5 weeks mesocycles are enough length to get adaptations definitely. I think this is an interesting idea. I would certainly read this post by Steven Low redd.it/4oddzi which mentions the issue with constantly mixing up exercises. I would also look into Poliquin's 5 elements which look at what type of training individuals respond best to www.t-nation.com/training/five-elements . Love the experimentation though, it's what everyone should do@ Best of luck with your training :)

[@youngnstrong2768]

Tom Merrick Thanks a lot Tom, great information sources.

[@youngnstrong2768]

Steven Low makes a good point. You shouldn't of course randomly switch up exercises every workout: 'muscle shocking' is indeed a false concept. However, I think that variety in training is very important, in order to continue making progress. For example, I think that a pull up should be a main exercise in every workout program. But there are lots of variations of a pull up, and I think that you would be making a big mistake if you were to use the traditional, pronated grip pull up only. Daniel Vadnal said he he had to adjust his exercises every two weeks in order to prevent a training plateau. He is of course very advanced and therefore he has to put more effort in to make sure he makes progress, but I think this is also very true for intermediate levels. And Poliquin is great!

[@SweetAncientMelody]

One question: why archer push ups and not plain push ups? Isn't archer more difficult to get started with instead of plain pushups? Thx

[@blackleaf1128]

What would you say, is the best push exercise on the rings for building chest muscle?

[@BodyweightWarrior]

Dips, push ups and flys will do the trick. Anywhere in that 8-12 rep range and a good tempo :)

[@blackleaf1128]

Thanks mate! keep up your good work!

[@fernandosalvado3965]

hey man... you're kind of tall (1.92 m as you replied ) so..congratulation for all your gains really, loads of respect here ...hey, what brand of trainers are you wearing ?

[@BodyweightWarrior]

Thanks dude, the struggle is real. I'm wearing minimalist shoes called Faiyue here :)

[@rundownvids7085]

i have a pushup day......i now do 3 diamond, 3 narrow, 3 wide, 3 planche pushups ...i do this for 4 sets question is....i need a goal....currently gonna do 5 of each for 6 sets. does a calisthenics guy aim to do 6 sets of 10 pushups....that would mean doing 240 pushups on push day..... surely that is not realistic.....or is it ? any advice would be appreciated

[@BodyweightWarrior]

Probably too much. 6-10 sets per body part (chest, back etc) is plenty :)

[@Daltondbug]

I am getting a pain in my left elbow when my left arm is straight and trying to come back up. Any advice?!

[@santiagocadavidlopez4099]

Ask to a doctor.

[@ariffazani5039]

Im wondering.. are you still on the ring?

[@defenderoftheadverb]

False grip practice!

[@AndyDufresne11]

To do anything on those rings you need strong wrists first of all. Otherwise you will end up having an injury! Do not forget to mention it bro!

[@tigergreg8]

Are the rings something you bring to the gym, or do most gym in the UK have rings. I've never seen them here in the US. I'd love a set for home, but I have no place to install them without pulling the ceiling or anything else down.

[@BodyweightWarrior]

These are my own rings because, like the US, most gyms don't have them. I take them to the gym whenever I train. During spring/summer I train mostly outside and just throw them up in a park or a tree. Well worth the investment :)

[@josephevans1490]

Although most gyms do not have rings. You can innovate. If your gym does have those straps with handles that generally hang from bars(sorry I cannot be anymore articulate in naming them), you can adjust and lock the straps in place at your desired height, and use them as rings. At least this is what I do. I also use them to practice my flares, but that is another story.

[@jota3732]

Shouldn’t your knuckles be facing down as opposed to facing out . In other words keeping the wrists turned in .

[@SoulBladeM]

how about top 3 meals made from 3 ingriedients

[@BodyweightWarrior]

this may be a tough one haha. I like a challenge

[@sarabjeetsingh1468]

Bro plz work on those calf muscles and thanx

[@jato5106]

Am I the only one who gets paranoid leveling the rings?

[@HerbalistGuybrush]

top 3 human races

[@niggimescudi2]

hey tom i like your content but i recently stopped watching your videos because they are too long you dont have to care about that but i thought why not throw out some constructive critique

[@BodyweightWarrior]

Hello chap, always appreciate comments. I agree some videos are too long but if I cover a topic I don't want to just skim over things. I want to provide as much information as I can so you can be fully informed and make a decision right for you. I understand that sometimes it is longer but I'd rather that than not cover things. You can always just jump into the description and see an overview of the video with jump points to each section. Thanks for the feedback :)

[@carlpiaf4476]

@@BodyweightWarrior I'd say that you hit the right length Tom. And they help train one mentally. If one can't sit through one of your videos then one needs to train one's attentional processes a bit more. Maybe start with shorter videos and slowly develop your attention through a progression ;)

[@TheUtuber999]

Nice distraction @ 3:49. 😛