Set the rings just above the floor and take a push up position on them, from your knees at first. Keeping a slight bend in the elbows, let your arms open out to the sides so your chest sinks between the rings, then squeeze the rings back together along the same wide arc.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 5 to 8, rings low and range shallow at first, adding depth over weeks rather than within sessions.
The bottom position stretches the pec and biceps tendons under close to full body weight, the same territory where pec tears happen in pressing sports. Never let the arms straighten fully at the bottom, and end the set the moment control fades.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.