4-Month Gymnastic Rings Muscle Up Progression For Aussies

To achieve your first ring muscle-up, follow these five key progressions starting with leg-assisted muscle-ups. Then move to negative muscle-ups, then use band-assisted muscle-ups, strengthen with straight bar dips and high pull-ups, and finally, perform full muscle-ups. If you can't yet do strict pull-ups, begin with the “month 0” phase, which focuses on band-assisted pull-ups and ring rows to build basic strength.

This 4-month plan is designed to guide you step by step, with each stage increasing your strength and control until you're able to complete a full ring muscle-up.

Table of contents:

• Month #0 - Pre-progression for the gymnastic rings muscle up
• Month #1 - Master assisted progressions (leg-assisted & band work)
• Month #2 - Introduce negatives & strengthen transitions
• Month #3 - Refine transition & increase volume
• Month #4 - Attempt a full gymnastic rings muscle up
• 3 Common mistakes to avoid
• Strength & mobility tips to accelerate progress
• FAQ

Month-by-month gymnastic rings muscle up progression table

Month #0 - Pre-progression for the gymnastic rings muscle up

If you’re just starting or can’t do a strict pull-up yet, don’t worry. This pre-progression phase is designed to get you from zero strength to being ready for the main muscle-up training. Focus on time under tension and building intensity through controlled, consistent movements.

As you get stronger, start to reduce band assistance for pull-ups and lower the angle on ring rows to make them more challenging. When you can do pull-ups with less assistance and hold core positions with ease, you’ll be ready for Month #1.

Band-assisted pull-ups

Start with a resistance band to help lift you through the pull-up motion. The band takes off some of your body weight, allowing you to focus on the pull without sacrificing form.

• Lower yourself slowly on the way down (this is called the negative phase)
• Aim for 3 sets of 8-12 reps
• Increase the band’s resistance as you get stronger

Ring rows

This is your introduction to the rings. Position your body at a slight angle beneath the rings and pull yourself up, focusing on engaging your back muscles.

• The steeper the angle, the harder it gets
• Start with an easier incline
• As you progress, bring your body closer to horizontal
• Aim for 3 sets of 8-12 reps

Knee push-ups

Building strength in your chest and shoulders is essential for the dip phase of the muscle-up. Knee push-ups are a solid starting point if full push-ups are too challenging.

• Keep your body straight
• Lower yourself slowly for maximum time under tension
• Aim for 3 sets of 8-12 reps

Core stability work

Your core plays a big role in controlling your body on the rings. Start with planks and hollow body holds to develop the stability needed for muscle-ups.

• Focus on holding each plank or hollow body for 40-60 seconds at a time
• Make sure your core stays tight the whole way through
• Aim for 3 sets of each

Month #1 - Master assisted progressions (leg-assisted & band work)

Now that you’ve built your foundation, it’s time to take your training up a notch. Month #1 is all about getting familiar with the muscle-up movement and perfecting your form using leg and band assistance. Your goal is to build the strength and control needed for a smooth transition on the rings while keeping intensity high.

🎯Your focus this month:

• Familiarize yourself with the muscle-up movement pattern
• Master the transition phase from pull-up to dip

Leg-assisted ring muscle-ups

Use your legs for assistance as you pull yourself up and transition through the muscle-up movement. This will help you understand the mechanics without overloading your muscles too soon. Keep your core tight and use your legs just enough to assist, but let your upper body do most of the work.

🤔How to do it:

1. Set up your rings so they’re high enough to stand under
2. Use a box or the ground to lightly push with your legs while pulling up through the rings
3. Focus on driving your chest over the rings to nail the transition into the dip
4. Do 3 sets of 8-12 reps

Band-assisted pull-ups

Band-assisted pull-ups are essential for building upper body strength, especially targeting the pulling power needed for the first phase of the muscle-up. Focus on pulling your chest as high as possible while keeping your elbows close to your body. Lower yourself slowly during the descent to maximize time under tension and build strength in the negative phase.

🤔How to do it:

1. Loop the resistance band around the rings (or bar the rings are attached to)
2. Place your feet or knees inside the band
3. Focus on pulling your chest toward the rings, keeping your elbows tucked in
4. Lower yourself slowly on the way down to build strength in the negative
5. Do 3 sets of 8-12 reps

Ring dips

Controlled ring dips help strengthen the top phase of the muscle-up, which is crucial for pressing out of the transition. If necessary, use a band for support as you work toward completing full dips. Keep the rings close to your body and avoid flaring your elbows to maintain control and avoid injury.

🤔How to do it:

1. Start in a locked-out position with your arms straight
2. Lower yourself until your shoulders are level with the rings
3. Push back up into the locked-out position, using a band for assistance if needed
4. Do 3 sets of 8-12 reps

Hollow body holds

Core stability is vital for keeping control during muscle-ups, and the hollow body hold is key to developing that strength. Focus on maintaining a tight core throughout the movement by pressing your lower back into the floor and lifting your arms and legs slightly off the ground.

🤔How to do it:

1. Lie on your back and press your lower back firmly into the floor
2. Lift your arms and legs slightly off the ground while maintaining tension in your core
3. Hold the position for 40-60 seconds, keeping your lower back pressed against the floor
4. Do 3 sets of 40-60 seconds

Month #2 - Introduce negatives & strengthen transitions

Now that you've built a solid foundation, it's time to take your muscle-up progressions to the next level by introducing negative muscle-ups. This month focuses on developing control through the transition phase. While also continuing to strengthen your pulling and pushing power.

🎯Your goals for Month #2:

• Master the transition by building control in the lowering (negative) phase
• Strengthen your pull-up and dip capacity to prepare for full muscle-ups

Negative muscle-ups

Negative muscle-ups are all about control. Starting in the top dip position and lowering yourself as slowly as possible builds the strength needed to transition smoothly from pull-up to dip. The slower you go, the more you’ll build strength in the transition. Keep your false grip locked in during the descent.

🤔How to do it

1. Begin at the top of the rings in the dip position (use a step or box if needed to get up)
2. Slowly lower yourself through the transition phase, focusing on keeping your body tight and maintaining control
3. Try to take at least 8-12 seconds to lower yourself fully
4. Do 3 sets of 8-12 reps

Band-assisted ring muscle-ups

Keep practising full muscle-ups with a resistance band for support. The band reduces the weight you need to pull but still lets you work through the full range of motion, including the transition. As you progress, use lighter resistance bands to make the movement more challenging.

🤔How to do it:

1. Loop a band around the rings and place your feet or knees inside
2. Perform the muscle-up, focusing on maintaining a high pull and clean transition over the rings
3. Do 3 sets of 8-12 reps

Ring dips (full or assisted)

This month, work toward full ring dips with minimal assistance. Strong dips are critical for the final phase of the muscle-up, helping you press out of the transition and finish the movement. Keep your core tight and avoid letting your elbows flare out. If you still need assistance, use a band, but aim to remove it over time.

🤔How to do it:

1. Start at the top of the rings and lower yourself until your shoulders are level with the rings
2. Push back up
3. Do 3 sets of 8-12 reps

Straight bar dips & high pull-ups

Straight bar dips and high pull-ups are excellent for building upper body strength, particularly for the pulling and pushing phases of the muscle-up. These movements will help you develop the strength to handle the muscle-up transition with control. Keep the pull-ups strict, and aim for full range of motion in your dips.

🤔How to do it:

1. For high pull-ups, aim to pull the bar to chest or collarbone height
2. For straight bar dips, focus on pushing up explosively
3. Do 3 sets of 8-12 reps for each

Month #3 - Refine transition & increase volume

Now you’ve built the strength and control needed for the muscle-up. It's time to refine your technique and increase volume. The focus is on mastering transitions between the pull-up and dip, while also building the endurance to perform multiple muscle-ups in a single session.

🎯Your goals for Month #3:

• Refine your transition to make it smoother and more controlled
• Increase volume by performing more reps across each movement, preparing for multiple muscle-up attempts

Band-assisted muscle-ups

As you get stronger, gradually reduce the resistance used in your band-assisted muscle-ups. This will help you maintain proper movement patterns while increasing the demand on your muscles. Focus on control, pulling high enough to drive your chest over the rings and transitioning smoothly into the dip.
🤔 How to do it:

1. Use a lighter resistance band and perform muscle-ups with full focus on a smooth transition
2. Ensure you're pulling high enough and driving your chest over the rings
3. Keep your core tight and don’t rush through the movement
4. Do 4 sets of 8-12 reps

Negative muscle-ups

Negative muscle-ups continue to help refine control over the transition phase, which is critical for performing clean, unassisted muscle-ups. The slower and more controlled the descent, the better your strength will develop.
🤔 How to do it:

1. Start at the top of the rings and lower yourself as slowly as possible
2. Focus on maintaining control through the transition
3. Gradually increase the duration of your descent for maximum strength gains
4. Do 3 sets of 8-12 reps

High pull-ups & ring dips

High pull-ups and ring dips build the foundational strength required for muscle-ups. In Month 3, increase the volume of these exercises to improve endurance and strength.
🤔 How to do it:

1. For high pull-ups, pull the rings as close to your chest as possible
2. For ring dips, lower yourself deep into the dip and press back up with full control
3. Keep your form strict, focusing on pulling high with your upper back and shoulders
4. Do 4 sets of 8-12 reps each

Core work (hollow holds, planks, leg raises)

A strong core is essential for maintaining control during muscle-ups. Hollow holds, planks, and leg raises target the stability muscles needed for the movement.
🤔 How to do it:

1. For hollow holds, lie flat on your back, lift your arms and legs slightly off the ground, and engage your core
2. For planks, hold a steady position, keeping your core tight
3. For leg raises, lift your legs while hanging from the rings, maintaining control
4. Do 3 sets of 40-60 seconds per exercise

Month #4 - Attempt a full gymnastic rings muscle up

By Month #4, you’ve built the strength, control, and technique needed to start performing full, unassisted muscle-ups. This is where everything you’ve practiced comes together. Now the focus shifts to completing the full movement with minimal assistance and refining technique for increased reps.

🎯Your goals for Month #4:

• Perform full muscle-ups with clean transitions and minimal assistance
• Refine technique for smooth, fluid movements and work toward increasing the number of reps per set

Full ring muscle-up

Now it’s time to perform the complete muscle-up without assistance. This is where you combine the strength and control you've built to pull up, transition smoothly, and dip out on the rings. Focus on explosiveness during the pull and control during the transition.
🤔 How to do it:

1. Begin with a false grip on the rings
2. Pull your chest toward the rings with a high pull-up
3. Drive your chest over the rings during the transition and finish with a dip
4. Keep your core engaged to ensure fluid movement
5. Do 8-12 full attempts

Negative muscle-ups

Continue practicing negative muscle-ups to reinforce technique and control, particularly through the transition phase. Even as you start performing full muscle-ups, negatives will help refine your movement.
🤔 How to do it:

1. Start at the top of the rings in the dip position
2. Lower yourself slowly through the transition, maintaining control
3. Focus on slowing down the descent to build transition strength
4. Do 3 sets of 8-12 reps

Ring dips & pull-ups

To maintain the strength you've built, continue incorporating strict pull-ups and ring dips into your training. These exercises reinforce the pulling and pushing strength required for smooth transitions during muscle-ups.
🤔 How to do it:

1. Perform strict pull-ups, aiming to pull high and control your descent
2. For ring dips, lower yourself deeply and press back up smoothly
3. Focus on maintaining strict form to build strength without bad habits
4. Do 4 sets of 8-12 reps each

Core stability (hollow holds, leg raises)

Core control is key to maintaining stability throughout each phase of the muscle-up. Continue performing hollow holds and leg raises to build the core strength necessary for stability during the movement.
🤔 How to do it:

1. For hollow holds, lie on your back and press your lower back into the floor
2. Lift your arms and legs slightly off the ground, holding the position
3. For leg raises, hang from the rings and lift your legs while keeping your body stable
4. Do 3 sets of 40-60 seconds

3 Common mistakes to avoid

As you progress through the muscle-up journey, it’s crucial to watch out for common mistakes that can slow you down or limit your progress. Here are three mistakes to avoid, along with tips on how to correct them at each stage of your progression.

Mistake 1️⃣ - Over-relying on assistance (bands, legs)

Imagine this: You've been using resistance bands to practice your muscle-ups, but months later, you’re still stuck. Every time you remove the band, the movement feels impossible. That’s because relying too heavily on assistance doesn’t let your muscles develop the strength they need for unassisted muscle-ups. The solution? Gradually reduce the band resistance over time. Start strong, then switch to lighter bands until you’re using none. During leg-assisted muscle-ups, use your legs just enough to help but let your upper body do most of the work. Over time, shift your focus to negatives and high pull-ups to build the strength for unassisted reps.

Mistake 2️⃣ - Rushing the transition

One of the biggest challenges in muscle-ups is the transition phase from the pull-up to the dip. What if you rush through this phase? You might lose control, miss the movement entirely, or develop poor form. This could lead to plateaus in your progress or even injury.

To avoid this, the key is to slow down the transition. When performing negative muscle-ups, take your time to build the control needed for a smooth movement. What if you focus on high pull-ups? Pulling the rings to your chest or higher will improve your pulling power, making the transition into the dip easier. And don’t forget the false grip—what happens if it loosens? The entire transition becomes harder, and you lose control. Keep that grip tight, and you’ll find the transition phase much smoother.

Mistake 3️⃣ - Poor core and grip engagement

A weak core and poor grip engagement can cause instability during muscle-ups. Without a strong core, your body may swing uncontrollably, and without a solid grip, you’ll struggle to maintain control throughout the movement. The solution? Start today—focus on core stability exercises like hollow holds and leg raises to strengthen the muscles that stabilize your body during the pull-up and dip phases. Practice hanging in a false grip to build endurance.

Your next muscle-up depends on one thing: how tight you can hold your body in place. If your core and grip aren't engaged, your muscle-up is just a swing.

Strength & mobility tips to accelerate progress

To fast-track your muscle-up progress, it's essential to focus on improving both strength and mobility. Mastering the false grip, building core stability, and using variations in your pull-ups and dips will help you develop the finesse necessary for a smooth muscle-up.

Master the false grip

The false grip is crucial for maintaining control through the transition from the pull-up to the dip. Without it, your wrist position makes the transition much harder and less efficient. A weak false grip will prevent you from completing a clean muscle-up.

The things you want to do to improve this are:

💪False grip hangs

• Aim for 3 sets of 40-60 seconds
• Start with shorter holds and gradually increase the duration as your wrists and grip get stronger

🫴Wrist mobility drills

• Implement wrist stretches before and after your workout to improve range of motion and prevent injury
• Do this 30 seconds at a time

✊Grip strength exercises

• Do 3 sets of 40-60 seconds
• Add exercises like farmer’s carries or dead hangs to build overall grip strength, which will make holding the false grip easier

Improve core stability

A strong core is crucial for maintaining stability during both the pull-up and dip phases of the muscle-up. Without core engagement, your body will swing, making the movement much harder to control.
Here’s how to improve core stability:

🤝 Hollow holds

• Aim for 3 sets of 40-60 seconds
• Focus on keeping your lower back pressed into the floor and your entire core engaged to mimic the muscle-up body position

🦵 Leg raises

• Do 3 sets of 8-12 reps
• From a hanging position, lift your legs while maintaining control, strengthening your core for better body stabilization during muscle-ups

👌 Planks

• Hold for 3 sets of 40-60 seconds
• Build endurance and stability in your core, which translates directly to improved control on the rings

Add pull-up & dip variations

Adding variety to your pull-ups and dips ensures you’re working different muscle groups and ranges of motion. This leads to better overall strength, helping you power through both the pulling and pushing phases of the muscle-up.
Here’s how to add variation:

🏹 Archer pull-ups

• Do 3 sets of 8-12 reps per side
• Shift more weight to one arm by pulling up to one side, then the other. This builds unilateral strength to prepare you for the demands of muscle-ups

🪽L-sit pull-ups

• Do 3 sets of 8-12 reps
• Engage your core and maintain control throughout the movement for increased strength and stability

🕳️ Deep ring dips

• Do 3 sets of 8-12 reps
• Lower yourself as deep as possible to build the full range of motion required for muscle-ups

FAQ

What if I can't do a pull-up yet?

If you’re unable to perform a strict pull-up, don’t worry, we've gone into depth here on how to master gymnastic ring pull ups. Begin with band-assisted pull-ups and ring rows to build the strength needed to pull your full body weight. Focus on slow, controlled movements, particularly during the lowering (negative) phase of each rep. Additionally, strengthen your core and grip with exercises like planks and dead hangs. Consistent practice will help you achieve your first pull-up, which is a crucial milestone in progressing toward a muscle-up.

How long does it take to achieve a muscle-up?

The time it takes to achieve a muscle-up varies depending on your starting strength and how consistent you are with your training. For someone who can already do several strict pull-ups and dips, it could take 1-4 months to build the specific strength and technique required for a muscle-up. For beginners, it may take longer—around 5-6 months—depending on how often you train and how well you progress through each stage of the program. The key is to focus on slow, steady progress rather than rushing the process. Consistency and patience are your best friends!

Is a false grip necessary for muscle-ups?

While a false grip isn’t strictly necessary, it allows you to transition more easily from the pull-up phase to the dip. It does this by keeping your wrists in a position that makes it easier to pull your chest over the rings. Without a false grip, your wrist position will be less favorable, making the transition more difficult. As you gain experience and strength, you may be able to perform muscle-ups without relying on the false grip, but mastering it early on will definitely help you progress faster. Plus you can get some monster forearms in the process.