Chest · Olympic Rings
Ring Turned-out Push-up
How to do the ring turned-out push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a plank position with hands slightly wider than shoulder-width. Bend your elbows to lower your chest toward the floor while keeping your body straight. Press back up to the starting position.
- 1With rings turned slightly out, lower your chest between your hands and feel a strong stretch across your chest
- 2Press back up while keeping your elbows tucked and feel your triceps and pecs fire
- 3Maintain a hollow body position to engage your core and stabilisers
Common mistakes
- Don't let your hips sag or your lower back arch; maintain a plank
- Avoid letting the rings drift away from your midline or your elbows flare wide
- Don't rush; control the descent and ascent for maximum muscle engagement
Muscles worked
The ring turned-out push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the ring turned-out push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.