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Muscle-up
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Muscle-up

Advanced Upper Body

Muscles worked

BackChestTricepsBicepsCore

How to do it

  1. 1
    Hang from the bar/rings with a false grip (wrists over the bar).
  2. 2
    Generate a powerful kip or strict pull, driving your elbows down and behind.
  3. 3
    As your chest reaches the bar, transition your hands over the top.
  4. 4
    Press to full lockout at the top — body above the bar/rings.
  5. 5
    Lower yourself with control — a controlled negative builds strength fast.

About this movement

The muscle-up is an advanced gymnastic movement combining a pull-up with a dip in one explosive motion. It requires exceptional upper body pulling and pushing strength, plus the technique to transition through the bar or rings.

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