Rings muscle up

Muscles worked: Back, Chest, Upper arms, Shoulders
BackChestUpper armsShoulders
🔧 Rings ↕ Push, Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start with a false grip on the rings. Engage your core and explosively pull yourself up until your chest reaches the rings. Lean forward, pressing the rings down to transition into a dip. Extend your arms fully, then lower with control.

Tips

Maintain a false grip. Engage your core for stability. Build strength with separate pull-up and dip practice. Use a controlled tempo. Warm up shoulders and wrists.

Similar exercises

Muscle up Back · 🔧 pull up bar 7/10 Weighted muscle up Back · 🔧 pull up bar, weight vest 8/10 Rings pull up Upper arms, Back, Shoulders · 🔧 Rings 5/10 Resistance band assisted muscle up Upper arms, Chest, Shoulders · 🔧 resistance band, pull up bar 5/10 Rings push ups Chest, Upper arms, Shoulders · 🔧 Rings 4/10 Rings kneeling push up Chest · 🔧 Rings 3/10
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