Muscle-up

An explosive pull from a straight-arm hang, a transition over the bar and a press to straight arms — a skill that combines pulling and pushing on a bar.

How to do it

1. 01Train only on a fixed bar and warm up thoroughly; grip overhand about shoulder-width with your wrists slightly over the bar (no false grip needed).
2. 02Start from a hang in a slight hollow with your shoulders pulled down. A small, controlled swing (a slight arch, then back to hollow) helps with your first muscle-ups; no leg kicks, no big swings.
3. 03Pull explosively, driving the bar toward your lower chest and hips rather than your chin, leaning back slightly.
4. 04As the bar reaches your lower chest, quickly bring your wrists and elbows over it and lean your chest forward — both arms together.
5. 05Press to straight arms like a dip, shoulders down away from your ears.
6. 06Lower under control back through the transition to a straight-arm hang; do only a few quality reps while you are fresh.

Common mistakes

• Big swings or leg kicks to get over — use only a small, controlled swing; if you still cannot get over, go back to band-assisted muscle-ups.
• Getting one arm over before the other (the “chicken wing”) — move both arms together so the load is not dumped onto one shoulder.
• Training through sharp pain in the shoulder or elbow — stop immediately; the transition loads these joints heavily.

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 × 3, two sessions in a row.