Muscles Worked in Jumping Muscle-Up
Primary Muscles Worked
Secondary Muscles Worked
How To Do Jumping Muscle-Up
- Use a box of self-selected height.
- Start on top of the box with bent knees and straight arms/elbows. Keep a firm grip on the rings.
- Jump hard simultaneously as you pull yourself up to get through the transition part and into the bottom of the dip.
- Find a balanced and secure position to land at the bottom of the dip. Try to squeeze the rings against your body (torso or stomach) before continuing the movement with the finishing dip press.
What is a Jumping Muscle-Up?
The jumping muscle-up is a great way to practice the full movement of the muscle-up.
It lets you get a feel for the transition and also tests your lock-out strength in the dip. You can perform the exercise both in rings or on a bar.
Benefits of the Jumping Muscle-Up
- Strength Development. Jumping muscle-ups help build upper body strength, particularly in the muscles involved in pull-ups and dips, such as the latissimus dorsi, biceps, triceps, and pectoral muscles.
- Skill Progression. Jumping muscle-ups serve as an excellent progression exercise for those working towards performing a strict muscle-up. They allow you to get accustomed to the transition phase of the muscle-up, which is often the most challenging part.
Jumping Muscle-Up Variations and Alternatives
As mentioned earlier, this muscle-up variation can be done both in rings or on a bar. You can see a video instruction of both below.
If you want to change it up, but still haven’t learned how to master a strict muscle-up yet, there are several other options as well.
- Negative/Eccentric Ring Muscle-Ups
- Low Ring Variation to Band-Assisted Strict Muscle Up
- Banded Muscle-Up
1. Negative/Eccentric Ring Muscle-Ups
This variation of the muscle-up focus on the downward phase more. This exercise develops strength and muscle control, particularly in the muscles involved in the transition phase. Without the assistance of an explosive jump, it could be more challenging to perform.
2. Low Ring Variation to Band-Assisted Strict Muscle Up
This variation might allow for a more comfortable experience if height is considered one of your unpreferred locations. Other than that the principles remain the same as for band-assisted muscle ups in the high rings. This variation emphasizes strict form and technique, especially during the transition phase, without relying on momentum from jumping.
3. Banded Muscle-Up
In banded muscle-ups you use a resistance band looped around the bar/one of the rings and your feet, offering continuous upward assistance which helps to lighten the load during the pull and transition phases. While both methods aim to assist in learning the muscle-up, jumping muscle-ups rely more on explosive power from the legs, and banded muscle-ups provide more external support and can be adjusted for tension to gradually increase the exercise’s difficulty.
How to Keep Track of Your Progression
Regardless if you’re keen to learn how to master a strict muscle-up, or if you just want to play around with different variations, we highly recommend to increase the volume of muscle-ups slowly. It’s an intense exercise that involves a lot of muscles, and it’s easy to go out too hard.
To keep track of your workload and progression, you can log it in our workout log app Strengthlog.
To download StrengthLog for free, use the button for your device below. StrengthLog helps you get the best results possible with hassle-free workout logging, 100% ad-free, including the free version.
