Beginner
Pullover with impulse
Abs - Biceps - Lower chest - Triceps - Lats
- For this variation, you can use a low, medium, or high bar, as long as you can grip it without separating your feet from the ground.
- Take a step forward and a small jump while flexing your hips and lifting your feet to bring them over the bar.
- At the same time, pull hard with your arms so that you can place your hips supported on the bar and perform a rotation that leaves you in a bar dip position.
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Olympic Muscle Up Progression
Beginner
Abs ∙ HipFlexors ∙ Lats
Assisted rings muscle up transition
Beginner
Biceps ∙ Triceps ∙ Lats ∙ UpperChest
Elbow assisted one arm tucked front lever
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors
Assisted handstand with posterior pelvic tilt
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Bent arms ring flies
Intermediate
LowerChest ∙ Triceps
L-sit on rings
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest