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Muscle-Up
A complex calisthenics movement combining a pull-up and dip that targets the lats, chest, and triceps to build explosive upper body power and coordination.
About Exercise
Equipment
Pull-up Bar
Difficulty
5/5 • Advanced
Primary Muscle Groups
Lats, Triceps, Chest, Shoulders
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Triceps
9/10Lateral Head, Medial Head
Chest
8/10Upper Chest
Shoulders
8/10Anterior Delts
Biceps
6/10Traps
5/10Upper Traps
Forearms
4/10Flexors
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds
How to Perform
Hang from a pull-up bar with a false grip or deep overhand grip, hands slightly wider than shoulder-width, and core braced in a hollow body position.
- Initiate a rhythmic swing or kip to generate momentum.
- Explosively pull the bar down toward the hips while leaning back.
- Rapidly drive the chest forward over the bar as you reach the peak of the pull.
- Rotate the wrists and elbows to transition into the bottom of a dip.
- Press through the palms to extend the arms fully at the top.
- Lower yourself under control to the starting hang position.
Coaching Tips
Form Cues
- Use false grip
- Pull to hips
- Fast transition
- Head forward
- Lock out
Breathing
Inhale during the swing, exhale forcefully during the explosive pull and transition, and inhale at the top.
Tempo
1-0-1
Range of Motion
Start from a full dead hang and finish with arms fully locked out in a support position above the bar.
Safety
Safety Notes
- Ensure strict pull-up and dip strength before attempting.
- Avoid if experiencing shoulder or elbow pain.
- Use a spotter or bands for learning the transition.
Spotting
Spotter can support the feet or hips to assist with the transition phase.
Common Mistakes
- Chicken winging one arm
- Insufficient pull height
- Slow transition
- Loose core
- Kicking legs excessively
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent wrist injury
Flexibility Needed
- Full shoulder flexion and rotation
- Adequate wrist mobility for false grip
- Hip and core stability for kip
Build Up First
- Proficiency in strict pull-ups and dips
- False grip comfort
- Explosive pulling strength
Also known as
Bar Muscle-Up, Kipping Muscle-Up, Strict Muscle-Up
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