Get Your First Muscle Up


Unlock the Power of Ring Muscle Ups in the Comfort of Your Home!

Are you tired of watching others effortlessly perform impressive ring muscle ups while you struggle to even get started?

Do you dream of conquering this advanced skill but don’t know where to begin?

Sick of watching Tutorials done by super-athlete that never had to struggle?

So was I, but you’re in luck: I built this program for people like you and me.Here is how it works:

We start with what you can do, and work towards what you can’t do… yet

Get Your First Muscle Up,” is the ultimate step-by-step program designed to help you master the Ring Muscle Ups from the convenience of your own home.

Purchase this product now and earn 50 Points!
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What is a Ring Muscle Up?

A ring muscle up is a bodyweight exercise that involves moving from a hanging position to a support position above gymnastic rings. It is a challenging and impressive movement that requires upper body and core strength, coordination, and control.

The ring muscle up is commonly seen in gymnastics, calisthenics, and CrossFit training.

Here’s a step-by-step breakdown of the ring muscle up:

1. **Starting Position:** Begin by gripping the gymnastic rings with an overhand grip, palms facing away from you. Hang freely with your arms fully extended, and your body straight.

2. **The Pull-Up:** Initiate the movement by performing a pull-up. Engage your back, shoulders, and arms to pull your body upward towards the rings.

3. **The Transition:** Once your chest reaches the height of the rings, quickly transition your hands from a pronated grip to a false grip. In a false grip, the rings are positioned between the base of your palm and your wrist, with your wrists turned inward. This grip is crucial for transitioning into the support position.

4. **The Transition Phase 2:** After the false grip is secured, continue the pull-up, bringing your elbows close to your body and above the rings.

5. **The Dip:** Once you have completed the pull-up phase, start pressing down on the rings and push your body upwards. This dip motion involves straightening your arms to push your body above the rings.

6. **The Support Position:** At the top of the movement, your arms should be fully extended, and your body is in a support position above the rings. Your hands should be directly under your shoulders, and your body forms a hollow position with your feet together.

7. **The Descent:** To complete the ring muscle up, slowly lower yourself back to the starting hanging position with control.The ring muscle up is considered a high-skill Benchmark movement and takes time and practice to achieve, especially for beginners.

We built a Step by Step program called, “Get Your First Muscle Up”; It has everything you need to “Get Your FIrst Muscle Up”


What Equipment Do I need?

★Wooden Rings, and Straps, and a Place to Hang Them
★Chalk (Optional)

What are the prerequisites to “Get My First Muscle Up”?

To begin This Program We Suggest that you are first able to do:
★3 Strict, Chest To Bar Pull-Ups
★15 Strict Push Ups

What is the Time Commitment per Week?

Less Than 2 Hours per Week, Spread Between 2-3 Sessions. We offer several different approaches for you to best fit your schedule and what your body responds to best.

Will I still be able to do other workouts and Training?

Yes, you will be able to “Get Your First Muscle Up” while still maintaining all of your other training. We suggest that you do your Muscle Up training before your other training. This ensures that you are the freshest possible for learning your new skills.

8 reviews for Get Your First Muscle Up

  1. Dane

    Ace is a professional.

    He breaks down complex skills and subjects into an easily digestible and achievable series, and the way he guides you to your first muscle up is no different.

    This is a progression that will keep you injury free while building a ton of power and strength in your upper body.

  2. R. Battleaxe

    This is a very well laid out program.

    It’s easy to follow, it’s clear, concise, and Ace isn’t hard to look at either so that’s a nice bonus.

    All in its a great buy.

  3. Shouldrz

    Excellent program broken down with all the need to know information

    I use this training as secondary exercises . The extra volume along with my regular training block has helped given my upper body stronger stabilization and I noticed immediate results.

    Aces products are always top notch and I recommend this program to anyone willing to get better

  4. BMan

    Very informative.

    Instructions are clear and concise, and the progression is simple to follow.

    As a heavier guy this will be an excellent addition to my physical ability arsenal. A great addition to my training.

  5. Lance Buchanan

    Ace is a true professional. For anyone who said this comes easy for him, you need to listen to this podcast. Ace had some serious health issues growing up, and had to break down systems of learning step by step (literally) while figuring out how to move.

    This excellent product is the end result of someone who had to systematically figure out everything related to movement on their own.

  6. Matthew LaRochelle

    This is an outstanding program. Ace has put together a process that will build strength in someone who hasn’t done a dip or pull-up, all the way through someone with a deep calisthenics background. This will put you on a path to getting a muscle up by the end of the program.

    Ace has extensive experience training himself and others with little to no equipment and it comes through here.

    Clear and accurate progressions, plenty of development and accessory work, and absolutely no nerd-words or wasted time.

    Programs like this don’t come around very often, and always cost significantly more.

  7. Petr Benda

    Clear concise information that is easy to follow and you will be doing muscle up correctly and safely without injury if you follow the instructions !

    Another great instructional video that demonstrates proper technique and understanding of the correct way to learn.

  8. Ace

    I saw so many programs and progressions that were either intend for Super-Athletes or Sloppy and Down Right Dangerous.

    The Muscle Up can be is a combination of Skills and Strength built in Specific Positions. Once we build Strength in those Specific Areas, it is much easier to learn the skills.

    I wish this Program was available for me When I first started to learn and coach these more than 10 years ago.

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