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Muscle Up
Advanced calisthenics exercise combining explosive pull-up and dip to target lats, chest, and triceps for upper body strength and power; requires coordination and control.
About Exercise
Equipment
Pull-up Bar
Difficulty
5/5 • Advanced
Primary Muscle Groups
Lats, Triceps, Chest, Shoulders
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Triceps
9/10Lateral Head, Medial Head
Chest
8/10Upper Chest
Shoulders
8/10Anterior Delts
Biceps
6/10Traps
5/10Upper Traps
Forearms
4/10Flexors
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds
How to Perform
Grip a pull-up bar with a false grip, overhand and slightly wider than shoulders, hanging with arms extended and core engaged in hollow body position.
- Swing hips forward to initiate kip momentum.
- Explosively pull your chest toward and over the bar using lats.
- Lean upper body forward and rotate wrists to transition shoulders above the bar.
- Press down through triceps to extend arms fully into support position.
- Control descent by reversing the dip and transition phases.
- Return to dead hang with arms extended.
Coaching Tips
Form Cues
- Use false grip.
- Explode with kip.
- Lead with chest in pull.
- Rotate wrists quickly.
- Keep core tight.
- Control the descent.
Breathing
Inhale during the kip and pull; brace core and exhale through the transition and press.
Tempo
2-0-1
Range of Motion
From full dead hang with arms extended below the bar to full arm extension with chest above the bar in support position.
Safety
Safety Notes
- Master 8-10 strict pull-ups and 15-20 dips first.
- Warm up shoulders, elbows, and wrists thoroughly.
- Avoid if acute shoulder or elbow pain present.
- Use symmetrical transition to prevent imbalance.
- Stop if form breaks to avoid joint stress.
Spotting
Not recommended; perform with proper progressions or under coach supervision for technique feedback.
Common Mistakes
- Chicken-winging one arm over first.
- Insufficient kip momentum.
- Rushing transition without rotation.
- Weak core causing arching.
- Incomplete lockout at top.
- Uncontrolled drop on descent.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent wrist injury
Flexibility Needed
- Full shoulder flexion and rotation
- Adequate wrist mobility for false grip
- Hip and core stability for kip
Build Up First
- Proficiency in strict pull-ups and dips
- False grip comfort
- Explosive pulling strength
Also known as
Bar Muscle Up, Kipping Muscle Up
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