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Technique

  1. Hang from the Rings with False grip.
  2. Pull your chest to the rings and lean forward to transition.
  3. Push up into a Rings support position.

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Form tips

  • Start with a False grip and keep the rings close to your body.

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Muscles

Strength

Primary

  • Triceps
  • Back

Secondary

  • Forearms
  • Chest
  • Biceps
  • Shoulders
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension downward
trains stretches

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Progressions

e073

No false grip rings muscle-up

Advanced
e08y

Rings l-sit muscle-up

Elite
e0dm

Wide muscle-up

Advanced

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Regressions

e01u

Assisted rings muscle-up

Intermediate
e03j

False grip pullup

Intermediate
e062

Kipping muscle-up

Intermediate
e08l

Rings dip

Intermediate
e14f

Weighted rings dip

Advanced
e0a3

RTO pushup

Advanced
e08x

Rings l-sit dip

Advanced
w00g

Dip back lever

Advanced
e11u

Wide rings pullup

Advanced
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