Wide Muscle-Up

Technique

How to perform Wide Muscle-Up

1. Set the rings so they hang wider than shoulder-width and high enough that you can clear the ground at the top of the movement. Jump or step into a dead‑hang, gripping the rings with a false (thumbs‑over) overhand grip. Your arms are fully extended, shoulders depressed, core and glutes tight, and legs together. Create a small controlled swing: push your legs slightly forward, then drive your hips back to generate a hollow‑to‑arch rhythm.
2. Keep the rings pulling slightly outward to maintain width. As your hips swing forward, explosively pull the rings toward your upper ribs while thrusting your knees upward.
3. Keep your elbows flared only enough to allow the wide path - do not let them drift behind your back. When your chest nears ring height, lean your torso forward between the rings and snap your wrists over, bringing your shoulders above the rings. Your elbows stay outside the line of your torso, deep in the transition. Immediately press down on the wide‑set rings, extending your elbows to achieve a tall support hold with arms locked, rings still outside shoulder line, shoulders depressed, and core engaged. Stabilize briefly at the top, then either drop back through the transition under control or flow into additional repetitions for the prescribed set.

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.