How To Do Strict Muscle Up

Strict Muscle Up Exercise

Strict Muscle Up is a great exercise that builds the upper body. It works the lat muscles, shoulders, upper back, biceps, forearms, chest and triceps.

As a strict exercise, there is no kipping involved. Thus before attempting to do a Strict Muscle Up you should have the strength to do at least 5-10 reps of Ring Dips and Ring Pullups.

Strict Muscle Up Progression & Mobility

  • Take a false grip or a thumb-less grip on a set of rings.
  • Activate the lat muscles and pull yourself up until the rings are at your armpits. Keep your elbows close to your body throughout the exercise.
  • Lean forward by pushing your head through and rounding your shoulders and upper back. At this point, the rings should be under your armpit and on your biceps.
  • Transition to a dip by pushing your hands through the rings, extending at the elbows and locking out to the top.
  • Return to the bottom position of the dip, hang down then disembark from the rings.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Strict Muscle Up is to try and use your legs to kick off and use momentum to get your body up toward the rings.

Another common fault is to get up to the rings with elbows flared out and away from the body. This will put stress on your chest, rotator cuff and elbows.

Variations: Ring Muscle Up, Bar Muscle Up