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Calisteniapp / Muscle up on rings

Muscle up on rings: your step-by-step plan.

In this program you will learn how to do the ring muscle up from scratch, starting with getting used to the key technical aspects and moving on to building the specific pulling and pushing strength necessary for this movement.

Available in Calisteniapp for iOS and Android.

Explore my path
Muscle up on rings

Objective

Manage to do at least 3 ring muscle ups in a row with good technique.

Frequence
See program guidance
First session duration
31 min
Program
14 estimated weeks

01 / Requirements

Required prerequisites

  • × 8 Neutral pull-ups on rings
  • × 10 Neutral dips on rings

Necessary equipment

For this program you will need Rings.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Familiarization with false grip

    What you will practise

    In this phase you will become familiar with the false grip, an essential technical foundation for the Muscle up on rings. The goal is not just to “hold” the position, but to learn how to place your wrists above the rings in a stable and efficient way, both in False grip hang with bent arms and in False grip hang with stretched arms. Pay close attention to making sure the support rests on the lower part of the palm and the wrist, preventing the hand from slipping. At the same time, you will begin to build a general pulling and pushing base with exercises such as Neutral-grip row on rings and Neutral push-ups on rings, while also gaining control in Neutral support position on rings.

  2. Week 3–5Thrust force in rings

    What you will practise

    In this phase you will develop the specific pushing strength required for the Muscle up on rings, while continuing to reinforce the false grip and the pull. Neutral dips on rings now take on a leading role, because they teach you to generate force in an unstable position and to control your body line while pushing. Tucked l-sit on rings and Support position with rotation on rings also appear, improving your stability in the shoulders, scapulae, and core, which is very important for making the top part of the muscle up solid. Meanwhile, False grip pull-ups and False grip isometric high pull-ups continue to consolidate the specific pulling pattern.

  3. Week 6–8Pull-up strength

    What you will practise

    In this phase, the main focus shifts to vertical pulling strength, which is one of the most common limitations in the Muscle up on rings. You will also begin to practice the transition more directly with Assisted rings muscle up transition, a key exercise for learning to move from the pull to the push without losing the movement path. Pull-ups with hand rotation on rings will help you coordinate the turn of the rings during the ascent, while False grip pull-ups will continue reinforcing the specificity of the movement. All of this is complemented by pushing and control work on rings so that progress remains balanced.

  4. Week 9–11First attempts of muscle up on rings

    What you will practise

    In this phase, your first attempts at Muscle up on rings will arrive. You should take them as a real reference of your level, not as an obligation to succeed immediately. The goal is for you to begin integrating into a single movement everything you have built before: false grip, explosive pull, transition, and stable push. Elastic band assisted rings muscle up will allow you to practice the full sequence with assistance that reduces the load without altering the technique too much. At the same time, exercises such as L-sit pull-ups with supine turn and Pull-ups with hand rotation on rings will continue refining coordination and the specific strength of the movement path.

  5. Week 12–14Specialization of muscle up on rings

    What you will practise

    In this phase you will specialize in Muscle up on rings with the goal of consolidating it until you can do several repetitions in a row with good technique. Muscle up on rings now becomes the center of the work, combining higher-volume sessions with others focused on more controlled practice and support through Elastic band assisted rings muscle up. In addition, L-sit pull-ups with supine turn, False grip pull-ups, and Dips with rotation on rings will give you the specific strength needed to make each repetition cleaner, more efficient, and more repeatable. Complementary work on rings remains important to keep the shoulders stable, improve transfer, and reinforce body control under fatigue.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Muscle up on rings. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 31 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • It is designed to be done twice a week, with an extra routine in case you want to do a 3rd session.
  • We recommend using intermediate rest times between 1' and 2:30, depending on how difficult the routine is for you.
  • The routines last approximately between 30' and 60'.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Muscle up on rings and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Is it mandatory to do the reinforcement routine?

No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.

What rest times to use?

We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

Recommended program for intermediates who are able to do pull-ups, dips and push-ups.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Muscle up on rings” in Programs. If you already have the app, open the program directly.

I have the app: open Muscle up on rings
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