Power monkey fitness bar muscle up chicken wing fix program.

get your first strict ring muscle-up

download the app. master the technique. reach your goals.
get your first

Strict Ring Muscle-Up

+ LEVELS: 12
+ 45-60 MIN.

We’ve worked with several clients who have had trouble mastering the Strict Ring Muscle-up due to common technical faults, insufficient upper body strength, inadequate stability, poor positional awareness, and issues with timing during the transition

To address these challenges effectively, Power Monkey Fitness coaches have built a structured program of carefully curated movement drills that will help you build the body awareness, strength, and timing to finally unlock your first Strict Ring Muscle-Up.

This program is also perfect for clients who have a strict ring muscle-up but want to dial in technique and efficiency in this gymnastics skill.

Approach your training confidently with Power Monkey Coaches there to guide you every step of the way.

about the Strict Ring Muscle-Up program

This plan is designed for athletes at every level, from no pull-ups or dips, all the way up to 5+ strict muscle-ups. Build the foundational push and pull strength while focusing on smaller details required for the strict ring muscle-up.

Don't take our word for it


I am a coach who specializes in gymnastics and even though I was strong I couldn't get a Strict Muscle-Up. The programming/coaching on this app was so amazing that I got more than just one strict ring muscle up in less than three months. I would recommend this app to everyone

Re-Train Bodyweight

I haven't found a program that provides this level of virtual coaching. The programs are extensive and have helped me successfully learn new skills, build strength and do so in a way that safely addresses weaknesses in my form. After an 8 week cycle I was able to achieve a strict ring muscle up on the rings.

le cuvier

I tend to chase shining objects when it comes to training plans. Yet, I find myself keep coming back to this app. Great progressions. The only thing I found that really works for strict muscle ups and handstands

dave durante performing swinging on gymnastics rings for a power monkey fitness course

meet your coach

dave durante

NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness

take the assessment and

get your first Strict Ring Muscle-Up

Before starting your Strict Ring Muscle-Up training, you'll complete an assessment that will identify strength and mobility deficiencies.

Once you are placed in a level, you'll work through proper technique and movement patterns to master your dream skill, injury free.

Turn your weaknesses into strengths.

Sample Day program of the Strict Ring Muscle Up plan in the Power Monkey Training app.
features + benefits


Have a question about a drill within your Strict Ring Muscle-Up program?

Reach out to us in the Power Monkey Training app!

Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team.

Want us to take a look at your current form or confirm you're completing the drills correctly? Send us a photo or video and we can coach you through the movement.

We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.

Ready to start your training?

programs built by elite athletes

Gymnastics programs designed by Dave Durante and Colin Geraghty. Weightlifting programs built by Mike Cerbus.

semi-individualized programs

Strength and mobility assessments will build a program based on your skill level and attack your weaknesses.

in app chat

Chat with the Power Monkey coaches about your progress, specific movement drills. Send us photos/videos to assess your form!

Features + Benefits

Movement VIdeo Library

With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.

Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.

The best part? You'll be able to access the Power Monkey movement video library with the free subscription to the app. No paid subscription required!

Get your first Strict Ring Muscle-Up with a Power Monkey coach, accessible anytime, anywhere

Download the Power Monkey Training app