Muscle Up

Muscle Up

The muscle up is a combination of a Pull Up and a Dip. It is typically performed on rings, but can also be done on a pull up bar. It is an advanced exercise that works every part of your upper body. Muscle ups are difficult to perform, even if you are proficient at pull ups and dips.

Instructions

How to perform a Muscle Up:

Place your hands on the rings in a false grip. A false grip is achieved as placing your wrists on the rings with your fingers pointing inward, then turning the fingers towards your body and grasping the rings while keeping your wrists on the rings. This grip will feel awkward and uncomfortable at first, but it is important to doing proper muscle ups.
  • Place your hands on the rings in a false grip. A false grip is achieved as placing your wrists on the rings with your fingers pointing inward, then turning the fingers towards your body and grasping the rings while keeping your wrists on the rings. This grip will feel awkward and uncomfortable at first, but it is important to doing proper muscle ups.

    Place your hands on the rings in a false grip. A false grip is achieved as placing your wrists on the rings with your fingers pointing inward, then turning the fingers towards your body and grasping the rings while keeping your wrists on the rings. This grip will feel awkward and uncomfortable at first, but it is important to doing proper muscle ups.

  • Stand below the rings.

    Stand below the rings.

  • Bring the rings together and pull your body up to the rings, as if doing a [Chin Up]. Keep your arms facing each other and try to keep the rings close together and close to your chest.

    Bring the rings together and pull your body up to the rings, as if doing a Chin Up. Keep your arms facing each other and try to keep the rings close together and close to your chest.

  • Raise your body until your arms are almost completely bent.

    Raise your body until your arms are almost completely bent.

  • As the rings get close to your chest, bring your elbows out to your sides and back, turning the rings to face out and away from you.

    As the rings get close to your chest, bring your elbows out to your sides and back, turning the rings to face out and away from you.

  • At the same time, lean your shoulders forwards and bring them over the rings. To maintain proper balance, bring your legs forwards slightly by bending at the hips or by lifting your knees up in front of you.

    At the same time, lean your shoulders forwards and bring them over the rings. To maintain proper balance, bring your legs forwards slightly by bending at the hips or by lifting your knees up in front of you.

  • Once your shoulders are over the rings, you should be in a position similar to the start of a [Ring Dip]. Your legs should now be straight and directly under you.

    Once your shoulders are over the rings, you should be in a position similar to the start of a Ring Dip. Your legs should now be straight and directly under you.

  • Push down on the rings and extend your arms to lift your body straight up. Remember to keep the rings close to your body and under your shoulders.

    Push down on the rings and extend your arms to lift your body straight up. Remember to keep the rings close to your body and under your shoulders.


 Questions

View or ask questions about Muscle Up form, technique, or anything else.