Ring One-Leg Planche Push-Up

Technique

How to perform Ring One-Leg Planche Push-Up

1. Grip the rings with a false grip and press into a straight-arm planche, tucking one knee to your chest while extending the other leg straight behind you and turning the rings slightly out.
2. Engage your core, protract and depress your shoulders, and keep your hips level with your shoulders in the one-leg-tucked planche position.
3. Inhale as you bend your elbows, lowering your chest toward the rings in a controlled motion while maintaining the tucked–straight leg alignment and preventing the rings from drifting inward.
4. Descend until your upper arms are roughly parallel to the floor, keeping elbows close to your sides and full-body tension constant.
5. Exhale as you press through the rings, extending your elbows to return to the straight-arm one-leg-tucked planche with rings turned out.
6. Repeat for the prescribed repetitions before switching leg positions if desired.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Serratus Anterior, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.