Exercise
Bodyweight Muscle Up
The Bodyweight Muscle Up is an advanced bodyweight exercise that combines pulling and pressing strength to move from hang to support.
Bodyweight Muscle Up
The Bodyweight Muscle Up is an advanced upper-body exercise that combines a pull-up with a dip in one continuous movement. It requires strong pulling power, pressing strength, and precise coordination to transition smoothly from below the bar or rings to a supported position above them.
This exercise heavily challenges the back, arms, chest, and shoulders while also demanding core control and timing. Because the transition phase links pulling and pressing, the muscle up tests both strength and technique rather than raw power alone.
The Bodyweight Muscle Up is commonly used in advanced bodyweight training and CrossFit-style workouts as a benchmark movement for upper-body skill and strength. It is typically trained after building a solid foundation in pull-ups, dips, and explosive pulling exercises.
How to Perform the Bodyweight Muscle Up
- Begin in a dead hang position on a pull-up bar with hands shoulder-width apart, palms facing away from you, and arms fully extended.
- Initiate the movement by pulling your shoulder blades down and back while keeping your core tight and legs slightly in front of your body.
- Pull your chest toward the bar explosively, driving your elbows down and back while keeping your body rigid and exhaling during the effort.
- As your chest approaches the bar height, quickly rotate your wrists forward and begin transitioning your grip over the bar, shifting your weight slightly forward.
- Drive your hips toward the bar and simultaneously pull your shoulders over the bar, using the momentum to begin the transition phase.
- When your hips are close to the bar, aggressively push down on the bar while leaning your torso forward, breathing out forcefully during this powerful phase.
- Straighten your arms as you push your body upward, maintaining tension throughout your core and keeping your shoulders engaged.
- Complete the movement by achieving a fully extended arm support position above the bar with your chest up and core braced.
Important information
- Master strict pull-ups and dips separately before attempting muscle-ups to build the necessary strength foundation.
- Keep your body in a hollow position throughout the movement to maintain proper leverage and prevent excessive swinging.
- Avoid excessive kipping or swinging as this can lead to shoulder strain; focus on controlled power instead.
- Progress gradually using resistance bands or spotted assistance if you cannot perform a full muscle-up.
FAQ - Bodyweight Muscle Up
The muscle up comprehensively targets your lats, trapezius, and rhomboids during the pull phase, transitions to engage the serratus anterior and core muscles at the transition point, then activates the triceps, deltoids, and pectorals during the dip portion. This makes it one of the most complete upper body exercises available.
Before attempting muscle ups, you should be able to perform at least 10 clean pull-ups, 15 dips, and have developed adequate explosive pulling power through exercises like chest-to-bar pull-ups or clapping pull-ups. Additionally, work on false grip technique and straight bar dips to prepare for the unique transition phase.
The most common mistakes include insufficient explosive pull (not generating enough height), poor transition technique (failing to turn the wrists over the bar), and kipping excessively without developing the requisite strength. Focus on a powerful, high pull-up, proper false grip, and a smooth transition rather than relying on momentum alone.
For most athletes, training muscle ups 2-3 times weekly provides sufficient stimulus without overtraining. If you're still developing the skill, incorporate specific progression work like transition drills and explosive pull training twice weekly, allowing 48-72 hours between sessions for recovery.
Gradually reduce band assistance while focusing on perfecting your transition technique and developing explosive pulling power. Incorporate specific drills like negative muscle ups (starting at the top position and lowering slowly through the transition), pull-up to straight bar dip transitions, and explosive pull-up variations to build the strength and skill necessary for unassisted reps.
Bodyweight Muscle Up
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