Ring Muscle-Up

Body region

• Back
• Arms
• Chest

Muscles

Main

• Pectoralis Major
• Latissimus Dorsi
• Teres Major
• Triceps

Helps

• Deltoid
• Serratus Anterior
• Trapezius
• Biceps
• Brachialis

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Gymnastic Rings

Technique

1. Take the rings in a false grip, with the wrist resting on top of the ring, and hang with straight arms.
2. Pull explosively with the rings close to your body, bringing them to your lower ribs.
3. Rotate your chest over the rings quickly, leaning forward and turning the rings out, as you transition to the top.
4. Press out to a straight-arm support at the top, then lower with control through the same path.

Cues

• Pull the rings to the lower ribs, not the chin.
• Keep the rings close during the transition.
• Master strict ring dips and pull-ups first.

Common mistakes

• Trying it without enough base strength or a false grip.
• Letting the rings drift away from the body in the transition.
• Dropping fast into the bottom of a dip, which can hurt the shoulders.
• Swinging wildly.

Alternatives

• Muscle-Up
• Ring Pull-Up