What is Muscle-Up?
A Muscle-Up is a dynamic calisthenics movement that combines an explosive pull-up and a dip to bring the torso above the bar. It primarily targets the lats, chest, triceps, shoulders and upper back. Difficulty: Hard — requires pulling power, transition technique, and solid dip strength.
How to Do Muscle-Up
- Active Hang: Start from a shoulder-width overhand hang, engage scapula and core. Slight arch in the back, legs slightly back to prepare the swing.
- Scapular Pull: Initiate a controlled scapular pull to lift shoulder blades, creating tension. Keep elbows straight initially and avoid a full pull-up yet.
- Explosive Pull: Explode into a high pull, driving chest toward the bar with hip and leg drive. Pull elbows up and back with aggressive tempo.
- Chest Transition: Lean chest over the bar by rolling your upper body forward while moving hands down slightly. Keep elbows high to complete the transition.
- Dip and Lockout: Press down into a straight-arm dip until elbows lock. Drive shoulders up while maintaining tight core and controlled breathing.
- Controlled Descent: Lower back to an active hang slowly, catch a brief pulse at the top of the hang for the next rep. Do not drop or swing uncontrolled.
Muscle Groups
Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back
Description
From the hanging position on the bar, arch your back, taking your legs back.Then 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 main benefits of the Muscle-Up?
The Muscle-Up builds upper-body pulling and pushing strength, improves power and coordination, and strengthens lats, chest, triceps, shoulders and grip. It also enhances body control and transition skill useful for advanced calisthenics movements.
What common mistakes should I avoid when doing a Muscle-Up?
Common mistakes include poor scapular engagement, not pulling high enough, flaring elbows during transition, relying on excessive swing, and weak dip lockout. Focus on controlled pulls, proper transition drills and strict dip strength to correct these errors.
How can I progress to a full Muscle-Up or find alternatives?
Progress using band-assisted muscle-ups, negative/eccentric lowers, chest-to-bar pull-ups, explosive pull-up sets and transition drills on a low bar. Work straight-bar dips and core strength; ring or bar-assisted variations serve as good alternatives while building strength.