What is Box Jump Muscle Up?

A Box Jump Muscle Up is a dynamic calisthenics move that combines an explosive pull and a press to clear a bar. It primarily targets triceps, chest, shoulders and lats. Difficulty: medium—requires explosive upper-body power, shoulder stability and controlled transition timing.

How to Do Box Jump Muscle Up

  1. Set up position: Stand under a pull-up bar at chest height with a stable box nearby; grip slightly wider than shoulders and brace your core.
  2. Load the jump: Step onto the box or stand tall, then bend hips and knees to load an explosive jump while keeping shoulders engaged.
  3. Explosive pull: Jump off the box and pull explosively to chest level, driving elbows up and back to generate upward momentum.
  4. Chest-over transition: Lean forward and roll your chest over the bar, pulling the elbows through to transition from pull to dip while protecting the shoulders.
  5. Press and reset: Press down through your hands to extend into a dip, control the descent, catch a brief pause and prepare the body for the next rep.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Step up on the box or find a bar that is approximately your height. Grab pull up bar with your arms a bit wider than your shoulders.

Jump off and make an explosive pull to chest level.

'Roll' your chest over the bar as a transition from a pull-up to a dip.

Press your hands down and drive your body upwards (the dip)

While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Box Jump Muscle Up?

The Box Jump Muscle Up builds explosive upper-body power by combining pull-up and dip mechanics. It strengthens triceps, chest, shoulders and lats while improving coordination, grip and shoulder stability—useful for advanced calisthenics and athletic performance.

What common mistakes should I avoid when doing this move?

Common mistakes include relying on excessive kipping, not getting the chest over the bar, poor scapular control, flaring elbows during the dip, and dropping too quickly on descent. Emphasize a strong pull, shoulder stability and controlled transitions.

How can I progress to or modify the Box Jump Muscle Up?

Progress with assisted variations like band-assisted or jumping muscle-ups on a lower bar, eccentric negatives and explosive pull-ups. Build base strength with strict pull-ups and dips, and practice box-to-bar transitions before attempting unassisted reps.