Straight-bar dip

Support yourself on top of a single bar, lower your chest toward it and press back up — building the pressing strength above the bar that the muscle-up needs.

How to do it

1. 01Use a fixed bar; from a box or a light hop, get into support on top of it: overhand grip about shoulder-width, arms straight, bar at your hips.
2. 02Pull your shoulders down away from your ears, brace your abs and keep your legs together, slightly in front for balance.
3. 03Lean your chest forward and bend your elbows back to lower until the bar is near your lower chest or upper abs.
4. 04Press the bar down to straighten your arms, keeping your shoulders down.
5. 05After the set, step down onto the box or drop down softly with bent knees.

Common mistakes

• Shoulders shrugging up at the bottom — only go as deep as you can with your shoulders down, and press the bar away.
• Staying upright so you slip back off the bar — lean your chest forward and keep your legs slightly in front as a counterweight.
• Elbows flaring out — keep them pointing back, close to your body.

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 × 8, two sessions in a row.