I Don't Bench, Still Hit 225 x 12 BUT FEEL BETTER — Key Takeaways
Weighted ring push-ups build pressing strength (225×12 bench equivalent) while training core, serratus, lats, and rotator cuff simultaneously — start with 10 clean bodyweight reps, then load to an 8-rep max for 2–4 hard sets, adding weight when all sets reach 10+ reps.
Key takeaways
Build to 10 clean BW reps, then load; add weight only when hitting 10+ reps every set
Build to 10 clean BW reps, then load; add weight only when hitting 10+ reps every set
- Start with 8-rep load, run 2–4 hard sets; expect rep drop across sets — that's the target stimulus.
- Weight vest handles lighter loads; belt + elevated feet needed once strength outpaces vest capacity.
Ring push-ups: palms face each other in plank, rings flare out on descent
Ring push-ups: palms face each other in plank, rings flare out on descent
- Neutral grip fully engages pecs; flaring rings on descent maximizes range of motion and chest stretch.
- Instability forces lats, rotator cuff, and serratus to co-activate — muscles conventional pressing misses.
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In this video
- 1mJust Do Ring Push-ups
- 1mWhy They Work
- 1mHow to Do Ring Push-ups
- 2mProgramming
“A lot of the guys I learned from can barely get their arms overhead these days.”
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