Muscle-Up

How to Do Muscle-Up: Step by Step

1. Start with explosive pull-up
2. As chin passes bar, lean forward and transition hands over the bar
3. Press up into a dip to finish
4. Lower with control back to hang

Common Mistakes to Avoid

• Not generating enough initial pull-up power
• Wide grip making the transition impossible — use shoulder-width
• Chicken-winging elbows instead of clean transition

Muscle-Up Tips

• Master 10+ strict pull-ups and 15+ dips before attempting
• Practice the transition by doing chest-to-bar pull-ups
• The kipping version uses momentum — the strict version is the real goal
• Use resistance bands to assist the transition while learning

Muscles Worked