Feet-Suspended Ring Push-up to Side Plank
Advanced
Expert Advice
Let your feet turn with your torso so the rings do not twist your knees. Rotate your ribs and hips together rather than wrenching through your lower back.
How-to-do Steps
- Set the rings low and secure one foot in each ring.
- Place your hands shoulder-width apart on the floor, forming a straight plank.
- Bend both elbows to lower your chest toward the floor within comfortable range.
- Exhale as you press through both hands back to straight arms.
- Shift onto one hand and rotate into a side plank, raising your free arm.
- Return to both hands, then repeat the push-up and rotate to the opposite side.
Common Mistakes
- Hips sag during transitionsFix: squeeze your glutes and keep your ribs drawn down.
- Supporting shoulder collapsesFix: push the floor away and stack that shoulder over your wrist.
Coach Cues
Keep your body straightTurn as one unitPush the floor away
Short reminders to keep in mind during every set.
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Muscles Worked
Feet-Suspended Ring Push-up to Side Plank primarily targets the Chest, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Secondary
Abs25%
Shoulders20%
Triceps15%
Equipment
Suspension
Exercise Type
Strength
Why Level 4?
Advanced
Suspended feet demand advanced stability while rotating onto single-hand support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Feet-Suspended Ring Push-up to Side Plank work?
Feet-Suspended Ring Push-up to Side Plank primarily targets the Chest. Secondary muscles involved include Abs, Shoulders, Triceps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Feet-Suspended Ring Push-up to Side Plank?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Feet-Suspended Ring Push-up to Side Plank suitable for beginners?
Feet-Suspended Ring Push-up to Side Plank is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Feet-Suspended Ring Push-up to Side Plank?
Hips sag during transitions: squeeze your glutes and keep your ribs drawn down. Supporting shoulder collapses: push the floor away and stack that shoulder over your wrist.
