Muscle-up
- Advanced
- Pull-up bar
Explosive pull to chest, then press over the bar
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps, Chest, Triceps
How to do it
- Hang from the bar with a firm pronated grip.
- Pull explosively bringing the chest to the bar, then transition over it.
- Press up until the arms extend like a dip.
Common mistakes
- Attempting it before mastering pull-ups and dips.
- Excessive uncontrolled swinging.
Tips
- Pull hard and fast to create the transition.
- Progress with explosive pull-ups and dips first.