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How To: Muscle Up

Muscle Up
The muscle up is a demonstrate of explosive power and upper body strength.
Mastered the bodyweight dip and chest to bar pull-up? Great! It's time to combine them together...

Ensure you're using a false grip (thumb over the top of the bar).

Movement: Compound

Targets: Shoulders, Back, Triceps & Core

Required: Pull-up Bar

Optional: N/A

Muscle Up Form:

Commence from a dead hang position from a pull-up.

Raise your knees up to your chest while simultaneously pulling your chest to the height of the bar.

As you reach this height loosen your grip to rotate your hands around the bar as you commence a bodyweight dip.

Push through the triceps to extend your arms while your torso is above the pull-up bar.

Slowly reverse the movement (perform a dip negative before lowering your arms back down to a dead hang).


Repeat for the desired number of repetitions.

Similar & Substitute Exercises 

  • Hanging Leg Raises
  • Skin The Cat
  • Chest To Bar Pull-Ups

Any Questions Regarding The Muscle Up? Ask Below!

See also
How To: Decline Dumbbell Bench Press
Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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