Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Ring Archer Push-Ups are an advanced bodyweight movement designed to build unilateral pushing strength, stability, and control across the chest, shoulders, triceps, and core. Set the gymnastics rings low—placing them closer to the floor for maximum resistance or elevating them to scale the movement. Assume a rigid high plank position over the rings, squeezing your glutes and bracing your core to keep your body in a straight line from head to heels. Lower your chest toward one ring by bending that arm while extending the opposite arm straight out to the side as a stabilizer. Drive through the working arm to press back up to the starting plank position while bringing the extended arm back in. Repeat the movement on the opposite side, alternating for each repetition to ensure balanced muscle engagement.
Allow initial arm flexion when first learning the movement, as it is fine if your assisting arm is not completely straight. Focus on gradually locking it out and maintaining constant tension throughout the set as your strength improves. Pack the shoulder by rotating the shoulder of the extended arm slightly forward to lock the joint into a stable position and keep it safe under load. Scale the resistance by raising the height of the rings to make the exercise easier, or lower them closer to the floor to increase the intensity.
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