Muscle up can be performed on a gymnastic ring or a bar . It’s a combination of pull-up and a dip.

Negative muscle up

Start by the first and easier variatrion, beginning from a straight arm support on the rings and slowly lower through a dip to a straight arm hang. Try to go slow through the transition from dip to pull-up.

Think of negative muscle up as the part of the muscle up where the body changes from a support to a hang. Note that your elbows should change from pointing up to pointing down.

This is a negative muscle up on a bar

Jumping Muscle Up

Using the false grip as in all muscle up variations, try to keep you elbows bent in order to maintain the grip and as you reach the transition point from the chin up to the dip , roll your hands ourward and press to rotate your grip from a hang to a support. The transition should be completed with elbows pointing up to the ceiling.
The rings height should be just above the top of your head. As your progress, increase the height.

This is jumping muscle up on a bar

Kipping Muscle Up

In this variation use either a swing or kipping to complete the muscle up. This variation is easier done on straight bar. You use this variation to move to a non-dynamic muscle up variation.

Seated Muscle Up

This is a temporary variation. Once you manage to complete the seated muscle up, increase the height of the rings.

Narrow Muscle Up

This is the next variation after kipping muscle up. Your hands should be pulled toward the centre of your chest while using the false grip. On top and in support position, your hands should lock out straight with hands turned out to 45 degrees

Wide Muscle Up

This is the hardest variation of muscle up variations. It also gives you a taster of the iron cross .

Muscle Up On A Bar

To do this variation, you have to use an exaggerated false grip. When you start doing this exercise, you don’t have to straighten your arms at the bottom of the movement. As you progress , you will be able to start from a hang position.

Weighted Muscle Up

Add weights to muscle up after mastering narrow, medium and wide grips variations. This advanced variation can be done on a bar or rings.