Napra

Muscle Up

StrengthIntermediate LatsAbdominalsBicepsForearmsMiddle backShouldersTrapsTriceps Pull-up bar
Muscle Up, step 1
1. Advanced! Hold the rings with a false grip (palm heel on top); pull up and bring the rings to your armpits.
Muscle Up, step 2
2. Roll your chest forward over the rings and press up to straight arms (a dip); lower back down under control.

How to do it

  1. Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  2. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  3. Maintaining control and stability, extend through the elbow to complete the motion.
  4. Use care when lowering yourself to the ground.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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