What is Muscle-Up Shoulder Warm-Up?

Muscle-Up Shoulder Warm-Up is an easy rings warm-up performed from the top-of-rings position to pulse and mobilize the shoulder complex. It primarily targets the triceps, chest and trapezius while improving shoulder stability and muscle activation, and is suitable for beginners.

How to Do Muscle-Up Shoulder Warm-Up

  1. Set ring height: Adjust rings to about chest height and check straps and anchors for security before beginning to reduce risk of slips or instability.
  2. Assume top position: Step onto the rings into the top-of-ring position with knees bent and feet on the ground; keep a neutral spine and shoulder packing.
  3. Engage scapula: Actively depress and retract the scapula, slightly bend the elbows, and maintain tension through triceps, chest and trapezius for stability.
  4. Perform controlled pulses: Make slow, small pulses by lowering a few inches then pressing up, focusing on scapular control, steady breathing and smooth tempo, not speed.
  5. Finish safely: Complete your set, gently dismount and assess shoulder comfort; stop if you feel sharp pain and rest or consult a coach.

Muscle Groups

Triceps, Chest, Trapezius

Description

Adjust the height of the rings so they are in about your chest height.

Position yourself on top of the rings - like you have done muscle-up transition and have just got on top of rings. Your knees should be bent and your feet on the ground. This will be your starting position.

Make slow and controlled pulses while holding yourself on rings.

Repeat for the desired number of repetitions.

Movement Group

Warm-Up

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Muscle-Up Shoulder Warm-Up?

This warm-up activates triceps, chest and trapezius while improving shoulder stability, mobility and transition readiness for muscle-ups. It primes nervous system firing patterns and can reduce risk of strain during technical pulling and pressing work.

What common mistakes should I avoid?

Common errors include rings set too high or low, rushing pulses, shrugging or locking the shoulders, overarching the lower back, and gripping too tightly. Keep movements small, slow and focused on scapular control to avoid compensations.

How can I progress or what are alternatives?

Progress by increasing pulse range, hold duration or removing foot support once stable. Alternatives include ring support holds, scapular pull-ups, or assisted muscle-up transitions. Move gradually and add load only when scapular control is reliable.