Muscle-Up

Technique

How to perform Muscle-Up

1. Grip a fixed pull-up bar with an overhand grip slightly wider than shoulder width and begin from a controlled dead hang.
2. Brace your core and pull explosively, driving your elbows down and bringing your chest toward the bar.
3. As your chest reaches bar height, lean your torso over the bar and rotate your wrists so your elbows travel above and behind it.
4. Press through the bar until your arms are extended in the top support position.
5. Reverse the transition carefully and lower to a controlled hang.
6. Use an assisted progression until you can complete the pull and transition without losing control.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.