We don’t believe in shortcuts or magic bullets for that matter. Instead, we’ve broken down the elusive muscle-up into a series of straightforward progressions, that with hard work, sweat and consistency, will be your most effective tools for success. We’ve designed these exclusive exercises found in our GymnasticBodies Online Courses to build your strength from basic pushups and pull-ups all the way to muscle-ups. The muscle-up will be your gateway to more advanced bodyweight and ring strength.

The GB Courses are packed full of exciting and fun bodyweight progressions and combinations. Today we will go behind the scenes and delve into the wisdom behind Coach Christopher Sommer’s Gymnastic Strength Training^TM (GST) programs.

Here’s a sneak peek into the GymnasticBodies pushing and pulling progressions that will ultimately get you to a muscle-up!

Patiently Push Your Way To Basic Strength

The Foundation Series begins with basic pushup strength before addressing dips or overhead pressing. This phase is used to develop better range of motion in your shoulders as well as fundamental tricep, shoulder, and chest strength.

Building this foundation of pushing volume will prepare you for later success when you begin to work on exercises like handstand pushups and muscle-ups. Strong, mobile shoulders are the key to both of those exercises so skipping this early period could put a halt to your long-term progress.

Mastery of this Pseudo Planche Pushup is a major milestone in your pressing development and will ensure great success in the next phase of your GymnasticBodies Training.  Those who are patient enough to see this crucial first step to the end can say goodbye to stiff shoulders and powerless pushups.

Row Your Way To Ring Strength

It is important to start off your pulling preparation by building a strong base of strength with bodyweight rows. This initial period of rowing in the GB Foundational Curriculum is a crucial step towards the proper development of healthy elbows and greater upper body strength.

Rows will not only prevent injury later on, but also transfer to tremendous strength when you begin to work on the countless pulling variations that come later. In the end, all of these pulling variations will earn you an iron core, a ripped back, powerful forearms, and, most importantly, healthy joints. Rows are a necessary starting point for anyone new to GST^TM as they ultimately make muscle-ups both safer and easier.

Combined Push and Pull (CPP): Muscle-Up

Finally, you’ve made it! Once you’ve put in the hard work and time to build a solid Foundation (and likely a rock solid body to boot), you can begin to have some fun and combine pushing and pulling. Muscle-ups are the most popular combined push-pull exercise and many find after mastering their basic rowing and pushup progressions from Foundation One that they come with ease!

You will also notice a whole new level of strength and mobility throughout your arms, shoulders, back, and chest. There is no doubt that if you prepare properly with the basics, muscle-ups will mark just the beginning of your physical development.

Now we know that you may be reeling with excitement and your body may be antsy to jump right in. It’s important to keep in mind that other than as a brief entertainment factor, this feeling is merely a distraction. First things first. Return to the basic movements that you need to work on in order to progress further forward in the end. We promise that you will be happy you did.

Thousands of GymnasticBodies Students have already started their journey and we are ready to support you on yours.

We will reveal to you GymnasticBodies muscle-up secrets through the combination of basic bodyweight strength progressions and thoughtfully integrated mobility exercises.