Muscle up

3 × 3-5  ·  Equipment: No equipment, Pull-up bar

Muscle groups: Back · Arms · Core & abs

How to do muscle up

1. Grip the bar firmly, slightly wider than shoulder width, and hang with straight arms.
2. Brace your core and pull hard until your chest reaches the bar, like an explosive pull-up.
3. As your chest approaches the bar, rotate your wrists forward and drive your elbows over the bar.
4. Press the bar down to lift your body above it into a dip position.
5. Extend your arms fully at the top with the bar at hip level.
6. Lower with control back into a hang and repeat the movement smoothly.

Mistakes to avoid

• Don't attempt the muscle up without mastering pull-ups and advanced dips; the sequence demands a lot of shoulder strength.
• Don't just pull with your chest or swing your body; coordinate the pull with the elbow turn.
• Don't force the shoulder turn; if you can't reach the transition, train that part separately.
• Stop if you feel elbow or shoulder pain; the joint load is high.

Progression

• First master explosive pull-ups and the band-assisted transition.
• Practice the transition with elastic bands, reducing the help each week.
• Train the power pull to the chest and high dips to build power and control.
• Once you complete 3 sets of 3-5 clean reps, add weight or variants like ring muscle ups.