Muscle Up Progression : Calisthenics & Fitness

The best application to be stronger in muscle-ups

Muscle-ups require both pulling and pressing strength. Our fail-safe progressions will prepare your body for each element, so you’ll be ready to conquer the rig with a gymnast’s grace and power.

The muscle-up is one of the most coveted CrossFit exercises that takes a ton of strength and practice to master. In concept, a perfectly executed muscle-up may not look all that difficult to master, but the grip and the movements often prove a bit unnatural for anyone trying for the first time. Basically, a muscle-up is transitioning your body from pull-up to dip in one fluid movement.

💪STEP ONE: Hang from a pull-up bar with a false grip (thumbs on top the bar, not around)

💪STEP TWO: Pull yourself up (chin to the bar)

💪STEP THREE: ‘Roll’ your chest over the bar as a transition from a pull-up to a dip

💪STEP FOUR: Press your hands down and drive your body upwards (the dip)

♦ Muscle-Up Form and Technique
♦ Benefits of the Muscle-Up
♦ Muscles Worked by the Muscle-Up
♦ Who Should Do the Muscle-Up
♦ Muscle-Up Sets, Reps, and Programming Recommendations
♦ Muscle-Up Variations and Alternatives

It works a ton of technique, which helps you learn how to use your hips, a lot of core, your shoulders, your chest, your triceps - all that is engaged in this movement. It’s also just a huge milestone that you feel really good about when you figure it out.

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