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Chest · Advanced

Chaos Push Up

Advanced push-up on ring handles suspended by matched resistance bands, creating oscillation that demands strict shoulder and trunk control.

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Chaos Push Up demonstration

Exercise overview

Training details

ChestShouldersTricepsCore

Equipment

Gymnastic Rings

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Suspend two gymnastic rings from matched resistance bands attached securely overhead and set them just above floor height.
  2. 02Grip the rings, step into a high plank with feet wide, and stabilize the oscillating supports.
  3. 03Lower your chest between the rings while keeping your body straight and both hands level.
  4. 04Press to straight arms without allowing one ring to travel farther or your hips to rotate.
  5. 05Let the oscillation settle before each repetition and stop if the supports cannot be controlled safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionRing Push-UpRelated variationPush-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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