The Muscle Up is an extremely difficult compound exercise that is performed using one of two types of apparatus: a pull-up bar or the still rings(wiki). The two movements involved are essentially a pull up followed by a dip but don’t let the simplicity fool you, this exercise require paramount upper body strength. If you’ve ever watched the Male Ring’s Competition at the Olympics you know what I’m talking about, this move is used extensively by world class Olympic gymnasts in competition.
Total full upper body workout that engages nearly every single muscle above the waist including: lats(wiki), traps(wiki), biceps, middle back, traps, triceps, forearms, shoulders, and abdominals.
- Grip the rings with the base of your palms on top of the rings. Do a pull up such that your elbows are down to your side.
- Halt for a second as your reach the top position of the pull-up. Now perform a dip as you roll your shoulders forward, pulling the rings to your armpits, and allowing your elbows to move behind you. This is the initial position for the dip.
- Maintaining stability and control of your body, extend your elbows straight to complete the movement.
- Slowly lower yourself back to the ground.