Elite Physique The New Science of Building a Better Body

Rings or Straps Inverted Push-Up
This variation of the inverted push-up uses rings or straps, which provides two benefits.
First, your wrists can move freely, reducing strain on your elbows and shoulders.
Second, the instability of the rings or straps increases activation of the rotator cuff
muscles to stabilize the movement.
HOW TO DO IT
VERTICAL PUSH
1. Place rings or straps so the handles are four inches (10 cm) from the floor.
Grip the handles with palms facing each other, hands slightly wider than shoulder-width
apart. Get into the top position of a push-up with your hips held as
high as possible (see figure a). Your feet are approximately hip-width apart, toes
resting on the floor.
2. Squeeze your glutes, brace your abs, and then bend your elbows to lower your
body as far as your strength allows (see figure b).
3. Push up until your elbows are locked straight and repeat.
a
b
ADVANTAGE
Rings or straps allow your wrists to move freely, reducing strain on your elbows and
shoulders.
COACHING CUE
To increase the difficulty, place your feet on a box or step that’s up to 24 inches
(60 cm) high.
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