How To Do Floor Assisted Negative Muscle Up
The Floor Assisted Negative Muscle Up is a controlled strength exercise that focuses on the lowering phase of a muscle up. It mainly targets the lats, chest, shoulders, arms, and core while also training coordination through the transition. Using the floor for assistance makes this variation more accessible while still building the strength needed for a full muscle up. Proper form is important to protect the shoulders and get the most benefit from the slow descent.
Step-by-Step Guide to Properly Execute Floor Assisted Negative Muscle Up
Starting Position
Begin at the top of a muscle up position with your hands on a low bar or rings and your torso above the equipment. Your arms should be straight or slightly bent, shoulders pushed down, and core tight. Place your feet lightly on the floor in front of you to assist with balance and control.
Lowering Phase
Start lowering yourself slowly by bending the arms and allowing the chest to move back toward the bar or rings. Keep your elbows close to your body as you pass through the transition. Use minimal leg assistance from the floor, only enough to maintain control and smooth movement.
Returning Phase
Continue lowering into the pull up position with full control. Let the shoulders rotate naturally while keeping tension in your upper back and arms. Avoid dropping quickly or collapsing through the shoulders.
Finishing Position
Finish in a dead hang or near dead hang position with arms extended and body stable. Reset your grip and stance before starting the next repetition.
Floor Assisted Negative Muscle Up Workout Plan for All Levels
Beginner: 2 sets of 3–5 reps, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 4–6 reps, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 5–8 reps, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Floor Assisted Negative Muscle Up
• Builds strength for the muscle up transition
• Improves shoulder control and stability
• Develops pulling and pushing strength together
• Helps learn proper muscle up movement patterns
• Allows safe progression toward strict muscle ups
Common Mistakes to Avoid
• Dropping too fast: Reduces strength gains and increases shoulder stress
• Using too much leg push: Takes work away from the upper body
Similar Exercises To Try For Your Workout
• Band Assisted Muscle Ups
• Negative Pull Ups
• Straight Bar Dips
FAQ About “Floor Assisted Negative Muscle Up”
Yes, this exercise can be good for beginners. The floor support helps reduce how much body weight you have to control. This makes it easier to learn the movement slowly and safely. Beginners can focus on body control and strength without rushing.
Yes, you can modify it. You can bend your knees more and place more weight on your feet. You can also move slower or stop partway through the movement. These changes make the exercise easier while still helping you get stronger.
Most people start to feel stronger after a few weeks. This depends on how often you practice and how controlled your movement is. Doing the exercise regularly with good form helps results come faster.
Yes, you should feel it in your arms, shoulders, chest, and upper back. Your core should also feel active to keep your body steady. You should not feel sharp pain, only muscle effort and control.
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