Muscle-up
- Pro
- Advanced
- Functional
- Calisthenics
The muscle-up hangs from a pull-up bar, pulls explosively to bring your chest to bar height, then presses through a dip to lock out above it. It trains the lats, chest and triceps as one continuous pulling and pressing skill. Advanced athletes use it on a pull-up bar in functional training or calisthenics, logged for reps in strength work or timed formats.
- Muscles
- Lats, Chest, Triceps
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar with a false or hook grip.
- Pull explosively, driving your chest toward the bar.
- Lean forward and push your chest over the bar at the top.
- Press to straight arms, then lower with control.
Form cues
- Keep your shoulders active before you pull.
- Snap your hips forward to power the transition.
- Keep your legs together and still throughout.
Common mistakes
- Pull straight up without any hip drive. Whip your hips forward as you pull.
- Elbows flare out during the transition. Keep your elbows close as you press over.
- The false grip loosens mid-pull. Set a firm grip on the bar first.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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