Strength exercise

Ring Muscle-up (Strict)

How to do it

Hang from a pair of gymnastic rings at a complete dead stop with no swing in the hips or legs.
Pull the rings down directly beneath the body, driving the elbows back to load the latissimus dorsi without any kip.
Keep the legs still and vertical as the chest rises slowly past the rings.
Turn the wrists over the rings and press into a support position using strength alone through the transition.
Extend through straight arms into a dip, finishing with the chest and triceps brachii locked out overhead.
Lower back to the dead hang under full control to reset for the next strict repetition.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises

TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises