Ring Archer Push Up: How To, Form & Muscles Worked

Name: Ring Archer Push Up — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: A ring-based archer push-up where you shift most of your weight to one arm while the other arm reaches out to the side, primarily working the chest.

A ring-based archer push-up where you shift most of your weight to one arm while the other arm reaches out to the side, primarily working the chest.

How to do the Ring Archer Push Up#

Set the rings so they hang stable and start in a high plank with hands holding the rings under your shoulders.
Brace your core and spread your feet for a wider base to improve stability.
Shift your weight toward one arm and straighten the opposite arm out to the side, keeping the loaded elbow close to your body.
Lower your chest toward the loaded hand in a controlled motion while maintaining a straight line from head to heels.
Push back up through the loaded arm to return to the plank, then switch sides after the desired reps.

Muscles worked#

Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Secondary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)

Frequently asked questions#

What muscles does the Ring Archer Push Up work?

The Ring Archer Push Up primarily works the chest, triceps, front delts. The abs, obliques, lats, upper back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, obliques, lats, upper back, lighten the load and slow the lowering phase.

What equipment do I need for the Ring Archer Push Up?

The Ring Archer Push Up needs the following: Suspension trainer. Nothing beyond that is required to run the movement as described above.

Is the Ring Archer Push Up suitable for beginners?

Usually not. The Ring Archer Push Up is rated advanced — it asks for real technical control, and sloppy reps carry a genuine injury risk. Work through easier progressions until they feel routine before attempting it.

What are good alternatives to the Ring Archer Push Up?

Suspension Chest Fly, Ring Dip, Ring Push Up all train the same primary muscles as the Ring Archer Push Up. Pick whichever one matches the equipment in front of you.

How to do the Ring Archer Push Up#

Muscles worked#

Plan your sets

Frequently asked questions#

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