Skills / Muscle-Up

Muscle-Up

difficulty: medium • categories: Dynamic, Strength

Muscles Worked

  • Primary: Back, Biceps, Triceps, Shoulders
  • Secondary: Core, Chest

Progressions

  1. Explosive Pull-ups
  2. Transition Drills
  3. Dips

Variations

  1. Bar Muscle-Up
  2. Ring Muscle-Up
  3. Slow Muscle-Up

Training Tips

  • Train transition phase
  • Use false grip for rings

Equipment

  • Pull-up bar
  • Gymnastic rings

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