Negative Muscle-Up
The Negative Muscle-Up is a muscle-up progression that will clarify the movement, shoulder strength and top support control needed to go through the muscle-up. A solid ring dip is necessary before attempting this ring exercise. Also consider using a spotter to keep a light hold on the rings your first few attempts.
- Type Of Exercise: Strength
- Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
Negative Muscle-Up
- Begin in a top support above the rings with your arms completely straight and rings turned out past parallel (rotate the rings to the outside).
- Perform a controlled eccentric dip, transition down to the top of a false grip pull-up, and lower yourself completely below the rings with control while maintaining a false grip.
- Use your feet to step back up to a proper and stable top support and repeat this eccentric muscle-up for reps.
- Exercise: Assisted Negative Muscle-Up
- Type of Exercise: Strength
- Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
- Difficulty: Intermediate
- Equipment: Gymnastic Rings, Plyometric Box
- Exercise: Strap Ring Plank
- Type of Exercise: Strength
- Muscles: Biceps, Shoulders, Trapezius, Abdominals
- Difficulty: Intermediate
- Equipment: Gymnastic Rings, LARS Straps
