Exercise Comparison
Cable Incline Pushdown vs Kipping Muscle Up
Side-by-Side
Muscle Analysis
Shared
Only in Kipping Muscle Up
Instructions
Cable Incline Pushdown
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
Repeat for the recommended amount of repetitions.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Begin with a movement swinging your legs backward slightly.
Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.
Verdict
Both exercises target the lats. Cable Incline Pushdown is a beginner exercise using cable, while Kipping Muscle Up is intermediate and uses other. Choose Cable Incline Pushdown if you're looking for a more accessible option, or Kipping Muscle Up for a greater challenge. Kipping Muscle Up is a compound movement working multiple joints, making it better for overall strength. Cable Incline Pushdown isolates the target muscle for focused development.