This exercise involves performing a muscle-up while wearing additional weight, such as a weighted vest or belt. It requires a high level of upper body strength and coordination.
Weighted Muscle-up Instructions
- Start by hanging from a pull-up bar with your hands shoulder-width apart and your palms facing away from you.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar, keeping your elbows close to your body.
- As you reach the top of the pull-up, explosively push down on the bar and use your momentum to transition into a dip position.
- As you dip down, bring your knees up towards your chest and tuck them in tightly.
- Extend your arms and push yourself up into a full dip position.
- Lower yourself back down into the tuck position and then back down to the starting position.
- Repeat for the desired number of reps.
Weighted Muscle-up Form & Visual
Weighted Muscle-up Benefits
- Improves cardiovascular endurance
- Increases muscular strength and endurance
- Enhances coordination and balance
- Burns calories and aids in weight loss
- Boosts mood and reduces stress
- Improves bone density and joint health
- Can be done with minimal equipment and space
- Can be modified for different fitness levels and goals
Weighted Muscle-up Muscles Worked
- Chest muscles
- Shoulder muscles
- Triceps muscles
- Back muscles
- Biceps muscles
- Core muscles
Weighted Muscle-up Variations & Alternatives
- Strict muscle-up
- Kipping muscle-up
- Ring muscle-up
- Bar muscle-up
- Weighted pull-up
- Weighted dip
- Strict chest-to-bar pull-up
- Kipping chest-to-bar pull-up