The RTO (Rings Turned Out) push-up is a powerful upper-body exercise that builds strength, stability, and control. It takes the classic push-up to a new level by adding instability with gymnastic rings and requiring more muscle engagement, particularly in the chest, shoulders, triceps, and core.
In this guide, we’ll break down how to perform RTO push-ups, the benefits of this challenging move, and tips for incorporating them into your routine.
Table of Contents
What Are RTO Push-Ups?
RTO push-ups are performed using gymnastic rings, which adds a level of instability that forces your muscles to work harder to maintain control. The key difference from standard ring push-ups is that in an RTO push-up, the rings are turned outwards (away from the body) at the bottom of the movement. This outward turn activates your shoulders, chest, and core to a much greater degree.
How to Do RTO Push-Ups: Step-by-Step
1. Set Up the Rings
- Adjust the Rings: Hang your gymnastic rings so that they’re just above the ground or slightly higher than the usual height for regular push-ups. Ensure they’re secure and evenly spaced.
- Turn the Rings Out: As you lower your body, rotate the rings outward so that your palms are facing forward at the bottom of the push-up.
2. Assume the Starting Position
- Get into a Plank: Start in a push-up position with your hands gripping the rings, arms fully extended, and body in a straight line from head to heels.
- Engage Your Core: Tighten your core and keep your back straight to maintain stability throughout the exercise.
3. Lower Your Body
- Lower Yourself: Slowly bend your elbows to lower your chest toward the rings.
- Elbows In: Keep your elbows tucked close to your body to maintain proper shoulder and chest engagement.
4. Press Back Up
- Push Up: Once your chest reaches ring level, press back up to the starting position, maintaining the outward turn of the rings throughout the movement.
- Maintain Control: Move slowly and with control to prevent wobbling, focusing on stability and proper form.
Benefits of RTO Push-Ups
RTO push-ups offer numerous benefits due to the instability and increased muscle activation they require:
1. Strengthens the Chest and Shoulders
The outward turn of the rings puts extra emphasis on your chest and shoulders, making RTO push-ups more challenging than regular push-ups.
2. Improves Stability
The instability of the rings forces your body to recruit more stabilizing muscles, particularly in your shoulders and core.
3. Better Joint Health
The outward rotation of the rings helps to open up the shoulders, promoting better mobility and joint health when performed correctly.
4. Progression to Advanced Movements
RTO push-ups are a great stepping stone toward more advanced gymnastic movements, like the planche or handstand push-up.
Common Mistakes to Avoid
Even though RTO push-ups are a fantastic exercise, they require precision and control. Here are common mistakes to avoid:
1. Rushing the Movement
Moving too quickly can result in poor form and reduced stability. Focus on slow, controlled movements to maintain proper technique.
2. Not Turning the Rings Out Fully
A partial outward turn of the rings limits the effectiveness of the exercise. Aim to rotate the rings until your palms face forward at the bottom of each rep.
3. Sagging Hips
Letting your hips drop can put unnecessary strain on your lower back. Keep your core engaged and your body in a straight line throughout the exercise.
4. Flaring Elbows
Flaring your elbows too far out can place excess strain on your shoulders. Keep your elbows close to your body to ensure proper muscle engagement.
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Select options This product has multiple variants. The options may be chosen on the product page
How to Modify RTO Push-Ups
RTO push-ups can be difficult, especially for beginners. Here’s how to modify the exercise to suit your fitness level:
Beginner Modifications:
- Elevate the Rings: Start with the rings elevated (higher off the ground) to reduce the difficulty.
- Partial Range of Motion: Perform the push-up with a smaller range of motion until you build enough strength to complete full reps.
Advanced Progressions:
- Weighted RTO Push-Ups: Once you’ve mastered the basic RTO push-up, add weight with a weighted vest or backpack to increase the intensity.
- RTO Dips: For an added challenge, try performing dips while turning the rings out.
How to Incorporate RTO Push-Ups Into Your Workout Routine
1. As Part of a Strength Routine: Include RTO push-ups in your upper body strength days, performing 3-4 sets of 6-8 reps.
2. For Skill Development: If you’re working on advanced gymnastic skills, use RTO push-ups to build the necessary shoulder and core strength.
Conclusion
RTO push-ups are an excellent way to increase upper body strength, stability, and mobility. With consistent practice, this challenging variation can improve your overall strength and help you progress toward more advanced movements. Focus on maintaining control and proper form as you incorporate RTO push-ups into your routine.
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Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.