Muscle-up is a gymnastics movement on Fiz. Advanced gymnastics movement. Primary muscles: lats, triceps, chest. Scored by reps. Featured in Amanda, King Kong, Luce, Nate, Open 23.1, Ryan.
Muscle-up
Advanced gymnastics movement
Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps
Primary muscles
Lats, triceps, chest
Secondary
Biceps, shoulders, core, forearms
How to do a muscle-up
4 steps- Hang from the rings with a false grip, wrists over the top of the rings rather than under them.
- Swing back into an arch, then drive the hips forward and pull the rings to your chest.
- As the rings reach your chest, roll your shoulders forward and drive your elbows back behind you.
- Press out of the bottom of the dip to a full lockout in support.
What counts as a rep
Movement standard- The rep starts from a hang with arms extended and finishes in support with arms locked out.
- The transition must go through the rings rather than around them. Feet coming through the rings is the standard failure.
- A kip is legal. Stopping partway and pressing out from a half-support is not.
Common faults
3 faults
Losing the false grip during the pull, which makes the transition physically impossible.
FixSet the false grip before you leave the floor and squeeze it through the whole pull. Most failed ring muscle-ups are a grip that slipped, not a pull that was weak.
Pulling the rings out and away from the body, leaving nowhere to go at the top.
FixPull the rings to your sternum and keep them touching you through the turnover. Space between you and the rings is space you cross with no leverage.
Rushing the transition and stalling with the shoulders below the rings.
FixDrive the elbows back and up rather than trying to press. The transition is a pull, and it ends before the dip begins.
Scaling ladder
1 harder, 3 easier
Muscle-upWorks lats, triceps, chest
Banded Muscle-upMuscle-up with resistance band assistance
Chest-to-BarPull-up with chest touching bar
Pull-upStrict pull-up on bar
Workouts using the muscle-up
6 on FizFrequently asked
5 answersWhat muscles does the Muscle-up work?
Muscle-up primarily works lats, triceps, chest, with secondary engagement of biceps, shoulders, core, forearms.
How do you do a Muscle-up?
Hang from the rings with a false grip, wrists over the top of the rings rather than under them. Swing back into an arch, then drive the hips forward and pull the rings to your chest. As the rings reach your chest, roll your shoulders forward and drive your elbows back behind you. Press out of the bottom of the dip to a full lockout in support.
What counts as a rep on the Muscle-up?
The rep starts from a hang with arms extended and finishes in support with arms locked out. The transition must go through the rings rather than around them. Feet coming through the rings is the standard failure. A kip is legal. Stopping partway and pressing out from a half-support is not.
What's an easier alternative to the Muscle-up?
Scale it to Banded Muscle-up, Chest-to-Bar or Pull-up.
What's a harder progression from the Muscle-up?
Progress to Weighted Muscle-up once the Muscle-up is comfortable.