Muscle Up
Description
The muscle-up pulls from a dead hang up and over a bar, transitioning from a pull-up into a dip above the bar. It is the ultimate bodyweight upper-body exercise, combining pulling and pushing strength in one explosive movement.
Equipment Required
Muscle Up Instructions
- Grip a pull-up bar with a slightly false (thumbless) overhand grip.
- Hang with arms extended. Generate a slight swing (kip) or use strict strength.
- Pull explosively — higher than a standard pull-up. Chest must reach bar level.
- As your chest reaches the bar, lean forward and transition over it.
- Push down into a dip position above the bar.
- Lock out at the top.
- Lower back below the bar and repeat.
- Master chest-to-bar pull-ups and straight bar dips first. Aim for 1 to 5 reps.
Muscle Up Form & Visual
Muscle Up Benefits
- Ultimate bodyweight upper-body exercise
- Combines pulling and pushing in one movement
- Builds explosive pulling power
- Develops the transition skill
- CrossFit and calisthenics staple
- Impressive strength demonstration
Muscle Up Muscles Worked
- Latissimus dorsi (pull phase)
- Pectoralis major (transition)
- Triceps brachii (dip phase)
- Biceps brachii
- Core (transition)
- Forearms
Muscle Up Variations & Alternatives
- Kipping Muscle-Up
- Impossible Dips
- Ring Muscle-Up
- Pull-Up
- Dip
