Strict muscle up progressions

 

EASY

 
 

MODERATE

 

Pull - progression 1 :

10-15” hold + 3-6 reps

Push - progression 1 :

10-15” hold + 3-6 push ups

Pull - progression 2 :

5-10” chest to bar hold

+ 1-3 strict chin up (band assist)

Push - progression 2 :

3-5 Ring dips

Advanced

 

Pull - progression 3 :

3-5 supinated chest to bar

Push - progression 3 :

3-5 ring dips

+ 5” hold bottom each rep

Drill

&

ring

muscle up

Ring muscle up drill

Strict ring muscle up