Muscle Up With Dips

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Description

Step 1:Stand under the rings with your arms straight up and your palms facing forward.

Step 2:With a slight arch in your back, grasp the rings with arms around shoulder-width apart. Your thumbs should be wrapped around the bar, while your arms should remain straight and your shoulder blades pulled back.

Step 3:Pull yourself up, bending your elbows until the rings are chest level. Continue to pull yourself up and then use your momentum to continue to go up until your upper body is over the rings with your arms still around shoulder-width apart.

Step 4:From there, move into a dip lowering yourself in a controlled manner by bending your arm and flaring your elbows slightly. Your elbows should be bent around 90 degrees and your arms will be close to parallel with the floor. (NOTE: Some may not be able to lower themselves this far. That is fine. You don’t want to lower yourself too far and risk injury)

Step 5:Pause for a split second at the bottom of the movement and then push yourself up, straightening your elbows as you return to the top. Don’t lock out your elbows.

Step 6:Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and drop to the floor.

Benefits:

The muscle-up is a difficult movement to perform, combining the dip and pull-up and it takes a great deal of time to master. But it is almost unrivaled in building upper-body strength and its transition from pull-up to dip can also build explosive power, strength and muscle.

By combining movements, you get a great workout for your entire upper body.

YouTube Video ID:

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Target Body Parts: Cardio
Equipment Needed: Rings

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Muscle Up With Dips