Set-up: Set up with gymnastic rings set at shoulder width or slightly wider. Position your body so your hips are close to the rings, and grasp the rings so that your hands are close to the hips. Establish proper upper body posture with a neutral back.
Movement: Press the chest up until the arms are straight, then return to the starting position. Cue the descent by attempting to 'pull' yourself down to the floor with your shoulder blades.
Emphasis: Don't allow the hips or the lower back to sag. Don't let your elbows flare out to the sides. Don't push the head forward to the floor.
Optional weighting: To build up to a proper planche, and to make the exercise more challenging, try to lean forward as much as possible. This will shift more of your weight onto the press. Eventually, as you get stronger, your feet will lift off the floor and you will end up in a planche position.
Training Impact
Muscle Roles in pushups on rings - pseudo planche grip
