Chest-to-bar pull-up

A higher pull-up that brings your lower chest to the bar, building strength at the top of the pull — a key bridge toward the muscle-up.

How to do it

1. 01Grip the bar overhand, slightly wider than your shoulders, and hang with straight arms in a slight hollow, legs together.
2. 02Pull your shoulders down away from your ears, then drive your elbows down and back hard.
3. 03Keep pulling past chin height until your lower chest touches the bar, leaning back slightly at the top with your shoulder blades squeezed.
4. 04Lower under control to fully straight arms before starting the next rep.

Common mistakes

• Stopping once the chin clears — keep pulling until your lower chest touches the bar.
• Kicking or swinging to get higher — hold a slight hollow and pull with your back and arms.
• Shoulders rolling forward at the top — squeeze your shoulder blades and open your chest to the bar.

In the Muscle-up progression

1. 1Chest-to-bar pull-up
2. 2Straight-bar dip
3. 3Muscle-up negative
4. 4Band-assisted muscle-up
5. 5Muscle-up

Standard to move on: 3 sets × 5, two sessions in a row.