What Is a Ring Handstand Pushup?

The ring handstand push-up is a challenging gymnastic move that combines requires tremendous body strength and balance. The movement takes the already difficult handstand push-up and puts it on the unstable platform of gymnastic rings. Since nearly every muscle of the upper body is used to execute the push-up, keep the rings in a stable position and maintain balance in an inverted position, the ring handstand push-up is also a favorite exercise for fitness enthusiasts seeking to push their limits.

  1. Conditioning Benefits

    • The ring handstand is an upper body compound exercise that focuses on the major muscles group of the trunk and arms to move your full body weight. The primary muscles used in the ring handstand push-up are the shoulders, chest and triceps. The shoulders are engaged to stabilize the body and start the extension of the inverted push-up. The chest is used to keep the rings in a central position to counteract the outward force the body puts on the rings. The triceps are the primary mover for the final arm extension in the push-up. In addition, core muscles such as the abs, obliques and lower back are used to keep the body inverted and balanced.

    Handstand to Handstand Push-Up Progression

    • Before you can do a handstand push-up, or HSPU, on the rings, you need to familiarize yourself with the handstand and the HSPU on a stable platform like the floor. Start with a wall-supported handstand with your hands approximately six inches from the wall and your feet resting on the wall for balance. Once you can hold a supported handstand, with your arms fully extended, for 15 seconds, it’s time to try a handstand push-up. From the handstand position, slowly bend your arms as you lower your head to the floor. Your range of motion will be limited at first. Over several sessions, you will develop the strength and balance to complete several handstand push-ups with your feet against the wall. As your confidence increases, stop using the wall for support and rely on your balance.

    Increasing Strength and Balance

    • Once you can do handstands and handstand push-ups, with and without wall support, invest extra time in improving your strength and balance before moving to the rings. Start by using parallettes or boxes on either side of your head to increase your range of motion during the HSPU. Begin with your feet against the wall and then transition to no wall support.

    Progression to Rings

    • Start on the rings with a basic holding exercise by grasping the rings with your hands, extending your arms until they are straight and your feet are off the ground, and keep the rings along the outsides of your thighs. Initially, the rings will want to fly out to the sides. Concentrate on using your chest muscles to keep the rings in place. Once you have mastered that movement, invert your body into a handstand and place your feet along the ring straps to aid with balance. You may need to loop a resistance band around the rings to keep them from moving outward, and move the rings closer to the wall so you can put your feet on the wall for extra support. Spend time working on static holds until you can remain inverted without the aid of the resistance bands or the wall. The next step is to attempt a handstand push-up with your feet on the straps, or the wall, before progressing to a full handstand push-up with your feet free.

    Warnings

    • Because the handstand push-up puts you in an inverted position, gravity will push extra blood to your head. If you have high blood pressure or get dizzy easily, consult with your physician to see if there are any contraindications to including this exercise in your training routine. You should also have a spotter to help stabilize the rings and break your fall should you find yourself suddenly detached from the rings.