(Strict) Muscle Ups

The Muscle Up is a gymnastics exercise that is performed on a set of rings and combines the pull up with the dip.

In order to complete a muscle up, standard pull ups need to be practiced bringing the chest to the bar and dips need to be practiced from the very bottom of the range of motion (preferably on rings).  Inability to perform these standard movements with this full range of motion will make it nearly impossible to complete muscle ups successfully.

Note the quick transition from pull up to dip with the rings at the armpit level: