Getting your first muscle up is a coveted experience for most Iron Fitness Singapore Athletes. Everybody remembers when and where they got their first one and how good it felt! As far as functionality goes, muscle ups are very much like climbing a fence or pulling yourself over a wall, and they are the ultimate test of upper body strength.
What you should know
Just like pull-ups, when you have sufficient strength, kipping allows you to perform muscle ups with the least amount of energy exerted. However, to ensure you have the appropriate strength and positioning for kipping muscle ups, it is ideal to learn them strict first.
The more strict pull-ups and dips you have, the faster your muscle up will come.
A bare minimum of 1 strict pull-up and 1 strict ring dip is needed, but 5 strict chest to bar (more on this in a minute) pull-ups and 5 strict ring dips is preferred. In this case, more is definitely better.
A muscle up is the highest pull-up and deepest dip combined into one movement; therefore, train your pull-ups and dips accordingly (full range of motion).