Victor Forge
Pulling yourself up and towards a bar using a swinging motion is the basis of a muscle-up. This exercise works more muscle groups in your abdomen and lower body if you lift your knees to your chest. To perform a muscle-up, you need to develop the strength to do so, which can be done with controlled pull-ups. You can also try to get as much height as possible during the lift, forcing your body at least as high as a normal pull-up.
| Characteristics | Values |
|---|---|
| Grip | Overhand grip, just wider than shoulder width |
| Arm position | Fully extended |
| Leg position | Bent at 90 degrees, knees drawn towards chest |
| Body position | Upper body rolled forward, shoulders and chest leaning forward |
| Movement | Pulling yourself up and towards the bar using a swinging motion |
| Forearms | Perpendicular to the bar |
| Dip | Press down on the bar with both hands |
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What You'll Learn
Develop the strength to perform a muscle-up
To perform a muscle-up, you need to develop the strength to pull yourself up and towards the bar. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. Keep your legs tight together and bent at 90 degrees as you pull your chest up to touch the bar. Hold for a second at the top, before lowering back down under control. Take tension away from your biceps and isolate your larger back muscles.
Loop a resistance band around the bar and adopt an overhand grip on the band at hip width. You can also try lifting your knees to your chest, which works more muscle groups in your abdomen and lower body. Pull your chin to the bar. While drawing your knees toward your chest, use your arms to lift your chin to the bar. Try to get as much height as possible during this lift.
As soon as you feel steady enough, lean your shoulders and chest forward. Your shoulders should feel as though each one is rolling over the top of each ring. During this step, you need to get your shoulders completely over the rings. Doing so will allow you to position more of your weight above the rings, making it easier for you to transition into a full muscle-up.
When you get as much height as your arms alone can provide, do not release the tension and allow yourself to drop back down. Continue until your arms are above the bar and fully extended. Work as slowly as needed to avoid injury. Focus on bringing your elbows above the bar, then gradually straighten your arms out as much as possible without causing strain or pain. Keep your core engaged. You may also need to adjust your grip at the height of the muscle-up.
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Press your hands down
To muscle up, you need to press your hands down on the bar with both hands. This will help you to naturally drive your body upwards and further above the bar. Keep going until your arms are above the bar and fully extended. Work at a pace that is comfortable for you to avoid injury. Focus on bringing your elbows above the bar, then gradually straighten your arms out as much as possible without causing strain or pain. Keep your core engaged.
You may need to adjust your grip at the height of the muscle-up. Switch your grip back from the false grip to the normal grip.
To develop the strength to perform a muscle-up, you can start with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. Keep your legs tight together and bent at 90 degrees as you pull your chest up to touch the bar. Hold for a second at the top, before lowering back down under control. Take tension away from your biceps and isolate your larger back muscles.
You can also try lifting your knees to your chest, which works more muscle groups in your abdomen and lower body. Pull your chin to the bar. While drawing your knees toward your chest, use your arms to lift your chin to the bar. Try to get as much height as possible during this lift. You should force your body at least as high as a normal pull-up, if not a little higher.
To make the transition into a full muscle-up easier, roll your upper body forward. Lean your shoulders and chest forward so that your weight sits over your hands.
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Pull your chin to the bar
To perform a muscle-up, you need to pull your chin to the bar. To do this, you need to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. Keep your legs tight together and bent at 90 degrees as you pull your chest up to touch the bar. Hold for a second at the top, before lowering back down under control. Take tension away from your biceps and isolate your larger back muscles. Loop a resistance band around the bar and adopt an overhand grip on the band at hip width.
Once you have the strength, you can begin to practice the muscle-up. To do this, you need to pull your chin to the bar. While drawing your knees toward your chest, use your arms to lift your chin to the bar. Try to get as much height as possible during this lift. You should force your body at least as high as a normal pull-up, if not a little higher. When you get as much height as your arms alone can provide, do not release the tension and allow yourself to drop back down.
To complete the muscle-up, press down on the bar with both hands. As you do this, you should naturally drive your body upwards and further above the bar. Continue until your arms are above the bar and fully extended. Work as slowly as needed to avoid injury. Focus on bringing your elbows above the bar, then gradually straighten your arms out as much as possible without causing strain or pain. Keep your core engaged. You may also need to adjust your grip at the height of the muscle-up. Switch your grip back from the false grip to the normal grip.
To make the muscle-up easier, you can kick your legs up. However, doing so would be more difficult and less beneficial overall. Lifting your knees to your chest works more muscle groups in your abdomen and lower body.
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Roll your upper body forward
To perform a muscle-up, you need to pull yourself up and towards the bar using a swinging motion. You can do this with or without kicking your legs up, but lifting your knees to your chest works more muscle groups in your abdomen and lower body.
To roll your upper body forward, lean your shoulders and chest forward. Your shoulders should feel as though they are rolling over the top of each ring. During this step, you need to get your shoulders completely over the rings. This will allow you to position more of your weight above the rings, making it easier to transition into a full muscle-up. You could pull your shoulders straight above the rings by relying on arm strength alone, but leaning forward means your weight sits over your hands.
Once you've rolled your upper body forward, you can complete the dip and the muscle-up by pressing down on the bar with both hands. As you do this, you should naturally drive your body upwards and further above the bar. Continue until your arms are above the bar and fully extended. Work as slowly as needed to avoid injury. Focus on bringing your elbows above the bar, then gradually straighten your arms out as much as possible without causing strain or pain. Keep your core engaged. You may also need to adjust your grip at the height of the muscle-up.
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Focus on forearms and the curling motion
To build muscle, you need to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. Keep your legs tight together and bent at 90 degrees as you pull your chest up to touch the bar. Hold for a second at the top, before lowering back down under control. Take tension away from your biceps and isolate your larger back muscles.
To focus on your forearms and the curling motion, make sure your forearms are perpendicular to the bar. Try to avoid kipping, and don't use too much swing. When you get as much height as your arms alone can provide, do not release the tension and allow yourself to drop back down. Instead, work as slowly as needed to avoid injury. Focus on bringing your elbows above the bar, then gradually straighten your arms out as much as possible without causing strain or pain.
You may also need to adjust your grip at the height of the muscle-up. Switch your grip back from the false grip to the normal grip. Loop a resistance band around the bar and adopt an overhand grip on the band at hip width.
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Frequently asked questions
First, develop the strength to perform a muscle-up by doing controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended. Keep your legs tight together and bent at 90 degrees as you pull your chest up to touch the bar.
The forearms should be perpendicular to the bar, there should be no kipping, not too much swing, and the final curling motion.
Lift your knees to your chest to work more muscle groups in your abdomen and lower body.
Press your hands down on the bar with both hands. As you do this, drive your body upwards and further above the bar. Continue until your arms are above the bar and fully extended.
Roll your upper body forward so that your shoulders and chest are leaning forward. This will allow you to position more of your weight above the rings, making it easier to transition into a full muscle-up.
