Ring Wide Muscle-Up

Technique

How to perform Ring Wide Muscle-Up

1. Set the rings slightly wider than shoulder width and high enough to hang with your feet clear of the floor.
2. Take a false grip, straighten your arms, depress your shoulders, and brace your body in a tight hollow position.
3. Pull your chest toward the space between the rings while maintaining outward pressure so the rings stay wider than your torso.
4. As your chest reaches ring height, lean forward and draw the rings toward the sides of your lower chest to bring your shoulders above your hands.
5. Rotate your wrists over the rings and keep the rings close enough to control the transition without letting them swing.
6. Press through the dip until your elbows are straight and finish in a stable support position.
7. Reverse the transition under control to return to the false-grip hang, then reset before the next repetition.

Recommended external demonstration

Watch Ring Wide Muscle-Up

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Latissimus Dorsi, Triceps Long Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.