Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the rings so you can jump into a support hold without hitting your head, then jump up and lock out with straight arms, rings turned slightly outward, shoulders pressed down, and a tight core. Lower your body through the dip phase by bending your elbows and driving them directly backward while keeping the rings pressed tight against your ribs. Rotate your grip controlledly as your chest passes below ring height, keeping your shoulders actively engaged throughout this entire transition zone. Lock your wrists into a false grip with the base of your palm on top of the ring as your grip rotates, preventing your hands from sliding down. Continue lowering as slowly as possible until your arms are fully extended into an active hang, resetting completely before beginning the next repetition.
Keep the rings tight to your body at the top of the support position. Glue the rings to your ribs and drive your elbows back rather than outward to protect the shoulders. Rotate slowly through the transition zone without free-falling or dropping through the phase. Lock your wrists firmly in the false grip to prevent your hands from slipping down. Resist gravity all the way down to a full, straight-arm active hang. Focus your effort on controlling a 3-to-5 second descent through the middle transition zone to build the necessary strength for the full movement.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.