Muscle-Up
Gym Exercise Card
Equipment
The muscle-up is an advanced compound exercise that combines a pull-up with a dip, focusing on strength and coordination. It's primarily used to develop upper body strength, particularly targeting the back, chest, and arm muscles. Ideal for building muscle mass and enhancing functional upper body power.
How to do it
- Start by gripping the gymnastics rings with your palms facing away.
- Pull yourself up explosively, bringing your chest to the rings.
- Transition by leaning forward, pushing your head through the rings.
- Press down to extend your arms fully above the rings.
- Lower yourself back to the starting position with control.
Muscles worked
Primary Latissimus Dorsi Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Triceps Brachii
Secondary Biceps Brachii Deltoid Anterior Obliques Rectus Abdominis Rhomboids Serratus Anterior Trapezius Lower Fibers
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