Step by Step Muscle up Transition

[Jana Koss]

ist this manual correct:

Pull Up - engage: lats, teres major, pecs, biceps, middle traps

Transition (a.k.a shoulder extension) - middle traps, biceps, pec major, teres major

Dip - press out via -  pec major, biceps, traps

Turn Out Rings - biceps, pecs, back muscle

 

Did I get it wright, or could someone please correct me? 

[Alessandro Mainente]

22 hours ago, Jana Koss said:

ist this manual correct:

Pull Up - engage: lats, teres major, pecs, biceps, middle traps

Transition (a.k.a shoulder extension) - middle traps, biceps, pec major, teres major

Dip - press out via -  pec major, biceps, traps

Turn Out Rings - biceps, pecs, back muscle

 

Did I get it wright, or could someone please correct me? 

Hey Jana,

generally pseaking is correct ...we can made 2 corrections on the transition:

biceps works until the forearm reaches the parallel position (parallel to the ground) and teres major works paired with lats (so continue to read the following description).

you've forgot some important muscles in the transition which are:

- posterior deltoid 

- long head of the tricep.

once the upper arm reaches the point where it is parallel to the upper body the lats has no longer the ability to extend the upper arm so in this post only the 2 muscles cited before can properly move the elbow behind the upper body.

[Jana Koss]

Thank you very much Alessandro!

This information is pure gold! I did not consider the rear delt at all. Now it's back to the work. Thanks again!

I assume the posterior deltoids also play a huge role when turning the rings out at the top of the dip, right? 

[Alessandro Mainente]

2 minutes ago, Jana Koss said:

Thank you very much Alessandro!

This information is pure gold! I did not consider the rear delt at all. Now it's back to the work. Thanks again!

I assume the posterior deltoids also play a huge role when turning the rings out at the top of the dip, right? 

well...turning out is more something that occurs at forearms leve when you have poor stability . ince you become more proficient then you will be albe to engage actively the rotator cuff muscles which have better leverage...specifically the lower one...the teres minor.