Uploaded October 2025 | Updated September 2026, 2 weeks ago

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Use this elbow-slide push-up to practice the muscle-up transition without the use of rings or a bar.

Pattern: Deep push-up → slide/lean back to elbows/plank → return to deep push-up → press out.

Key cues

Keep toes pointed in the plank, then flex the feet as you press back to the push-up.

Push away with the feet to travel forward again.

Keep the elbow angle open (don’t collapse). Open elbows = more space to transition over rings/bar.

How to program

3–5 sets of 4–8 smooth reps

Tempo: 2s down → 1s slide → 1s forward → 1s press

Rest 60–90s

0:00 Demo: Deep push-up → elbow plank → push-up

0:24 Foot position & push-away cue

0:45 Keep the elbow angle open (create space)

If this helped, drop a 👍 and let me know where your muscle-up struggles (pull, transition, or dip). I’ll point you to the next drill.