Muscle-Up

Technique

How to perform Muscle-Up

1. Grip a fixed pull-up bar overhand, slightly wider than shoulder width, and settle into a controlled hang.
2. Keep the trunk braced and pull forcefully, bringing the lower chest toward the bar without initiating a deliberate leg swing or kip.
3. Continue the high pull before bringing the chest over the bar; let the wrists turn over as the elbows move behind the torso.
4. From the dip position, press down on the bar and extend the elbows to finish in stable top support.
5. Bend the elbows to begin the return, guide the torso back behind the bar through the transition, and lower without dropping.
6. Finish with the arms extended in a controlled hang before the next repetition.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.