Disable Your Limit

Master The Ring Muscle Up: A Step-by-Step Guide To Enhance Your Upper Body Strength And Control

The Kipping Muscle-Up
The Kipping Muscle-Up

Ring muscle ups are one of the most challenging yet impressive exercises in gymnastics. It requires a lot of upper body strength, coordination, and technique. In this article, we will discuss step-by-step instructions on how to do ring muscle ups and answer frequently asked questions.

Step-by-Step Tutorial:

Step 1: Get into the starting position

Begin by standing underneath the rings, with your arms fully extended and your palms facing away from your body. Keep your feet shoulder-width apart and maintain a slight bend in your knees.

Step 2: Engage your core and pull yourself up

The Strict Muscle-Up
The Strict Muscle-Up

Engage your core and pull your body up towards the rings. Aim to bring your chest up to the level of the rings.

Step 3: Transition your hands

As you reach the top of your pull-up, transition your hands from a grip position to a false grip position. A false grip means that your wrists are over the rings and your palms are facing towards your body.

Step 4: Dip and Drive

Dip down slightly and then quickly drive your body up towards the rings. As you drive up, use your hips and legs to generate power and momentum.

Step 5: Push Up

Once you are above the rings, push up and out to complete the muscle up. Straighten your arms and push your body up and over the rings until you are in a fully extended position.


Q: How long does it take to learn how to do a ring muscle up?

A: The time it takes to learn a muscle up varies from person to person. It depends on your current level of upper body strength, technique, and coordination. On average, it can take anywhere from a few weeks to several months to master the muscle up.

Q: Do I need to be able to do a pull-up before attempting a muscle up?

A: Yes, you need to be able to do at least 10 strict pull-ups before attempting a muscle up. The muscle up requires a lot of upper body strength, and if you cannot do a strict pull-up, you will not have the strength to complete the movement.

Q: Can I do ring muscle ups if I have shoulder or elbow pain?

A: No, if you have shoulder or elbow pain, you should not attempt a muscle up. The muscle up places a lot of stress on the upper body, and if you have any underlying injuries, it can make the pain worse. It is best to consult with a healthcare professional before attempting any new exercises.

Q: How can I improve my upper body strength for muscle ups?

A: To improve your upper body strength, you can perform exercises such as pull-ups, dips, push-ups, and rows. Incorporating these exercises into your workout routine can help build the necessary strength to perform a muscle up. Additionally, practicing the muscle up progression with a resistance band can help you build the necessary strength and technique to perform a muscle up.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Would love your thoughts, please comment.x