Muscle-Up Negative

The eccentric phase of a muscle-up where you lower yourself from the top position, building strength and control for the full movement.

Instructions

1. Jump up or use assistance to reach the top position of a muscle-up on rings, with your arms locked and the rings at chest height.
2. Lower yourself slowly and under full control, taking 3-5 seconds to descend.
3. Begin the eccentric by lowering through the dip phase, extending your elbows while keeping the rings close to your body.
4. Continue lowering until you reach the transition point where you shift from dip to pull-up position.
5. Continue lowering through the pull-up phase, bending your elbows as you descend.
6. Lower all the way to the dead hang position with arms fully extended.
7. Jump back up to the starting position or step down and repeat.

Tips

• Focus on controlling the descent; slower negatives build more strength.
• Use a box or step to help you reach the top if needed.
• Keep tension in your muscles throughout the entire lowering phase.
• Negatives are excellent for building the strength needed for full muscle-ups.
• Practice regularly but allow adequate recovery between sessions.
• Progress to full muscle-ups once you can control the negatives smoothly.