Muscle-Up
An explosive pull-up that finishes above the bar with a dip: the signature calisthenics move.
Also known as: bar muscle-up, muscle ups
- Level
- Advanced
- Equipment
- Pull-Up Bar
- Type
- Compound
How to do it
- Hang with a slightly narrower grip than for pull-ups, thumbs over the bar.
- Pull explosively, bringing the bar toward your lower chest rather than your chin.
- At the top, lean your chest over the bar and rotate your wrists to get on top.
- Finish with a dip to straight arms, then lower under control.
Form cues
- You need about 10 solid pull-ups and 15 dips before trying it.
- Pull toward your hips, not your chin.
- The transition is quick; your chest travels over the bar.
Common mistakes
- Trying it without enough base strength: you end up flailing.
- Pulling straight up: the bar hits your chest and there's no transition.
- Getting over one arm at a time: a classic way to hurt a shoulder or elbow.
Sets and reps
3-5 sets of 1-5 reps with long rests, early in your session. Until it clicks, train explosive chest-to-bar pull-ups and straight bar dips.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the muscle-up.
Ring muscle-up
False grip and a slower transition: more technique, less momentum.
How to do it
- Hang from the rings with a false grip, palms facing each other.
- Pull explosively, driving the chest up to the rings.
- Transition the elbows over the rings as the chest rises.
- Press to full arm extension at the top.
- Lower under control through the transition back to the hang.
- Primary
- Lats, Chest, Triceps
- Secondary
- Front Delts, Biceps, Rhomboids
FAQ
How many pull-ups do I need for a muscle-up?
As a guide, around 10 strict pull-ups and some explosive chest-to-bar reps.
What muscles does a muscle-up work?
Lats and biceps in the pull, then chest, shoulders and triceps in the dip.
Is it easier on a bar or rings?
On a bar you can use more momentum; on rings the transition is more technical but easier on the wrists.
What muscles do the muscle-up work?
They mainly work the lats and the triceps, with help from the front delts, the biceps and the chest.
Add the muscle-up to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
