2023-07-04 18:30:13
Push-ups are often considered the basic exercise for working this part of the body, but there are other lesser-known exercises that can be even more effective. One of these exercises is the RTO (or “Rings Turned Out”), which is a variation of push-ups performed with gymnastic rings. In this article, we are going to tell you what this exercise is all about and why it is better than push-ups for developing your pecs.
RTO: what is it?
The RTO is a bodybuilding exercise that is practiced with gymnastic rings. It consists of holding the rings in the external rotation position and performing push-ups while maintaining this position. By holding the rings in the RTO position, you put more strain on your pectoral muscles, as well as your shoulders and triceps. The exercise can be performed using gymnastic rings, suspension straps or parallel handles.
Photo Freepik
The advantages of RTO over pumps
The main advantage of the RTO over traditional push-ups is that it allows for greater muscle development of the pecs. Indeed, by keeping the rings in the RTO position, you spread your arms further and thus put more strain on your pectoral muscles. Additionally, the RTO also strengthens the shoulders and triceps, making it a more comprehensive exercise than push-ups.
Another advantage of the RTO is that it is less traumatic for the wrists than traditional push-ups. This is because by holding the rings rather than placing your hands directly on the ground, you avoid putting excessive pressure on your wrists, which can be particularly beneficial for people with wrist problems or joint pain.
RTO can also help improve your stability and balance. By using gymnastic rings, you should stabilize your body while performing the exercise, which can help strengthen your stabilizing muscles and improve your balance. Additionally, the RTO can be used to work other parts of the body, including the shoulders and triceps. By keeping the rings in the RTO position, you can perform push-ups in varying angles and positions, which can help work different parts of the body. Moreover, RTO is an exercise that can be done anywhere, whether at home, at the gym or outdoors.
How to practice RTO?
RTO is an advanced exercise that requires some strength training experience. If you are unfamiliar with gymnastic rings, it is recommended that you start with simpler exercises before embarking on the RTO
To practice RTO, you will need a pair of gymnastic rings or suspension straps. Place the rings high enough for easy access. Grasp the rings and rotate them outward to adopt the RTO position. Then perform push-ups keeping the rings in the RTO position. Be sure to maintain good posture during the exercise and not arch your back. To increase the intensity of the exercise, you can also perform variations such as push-ups by declining or varying the positions of the hands.
Mistakes to avoid when practicing RTO
As with any strength training exercise, it is important to practice RTO correctly to avoid injury and achieve the best results. Here are some common mistakes to avoid when practicing RTO:
Not maintaining proper posture: it is important to keep your back straight and not arch your back during the exercise. exercise. Using the wrong height for the rings: Make sure the rings are high enough for you to grasp them easily and perform the exercise correctly.
You can start with simpler exercises before embarking on the RTO and do not hesitate to consult a personal trainer to help you develop a training program adapted to your needs and your objectives. With patience and perseverance, you can build stronger, bigger chest muscles with RTO training!
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