What Is a Muscle-up?

The muscle-up, also known as the bar muscle-up or the strict muscle-up, is a calisthenics exercise that uses your bodyweight to activate muscle groups throughout your body. Perform muscle-ups by grabbing hold of a pull-up bar. Use a false grip with your thumbs above the bar. Keep your body in a hollow hold position with your lats engaged, legs straight, and toes pointed. While maintaining a strong core, lift your body with a movement pattern similar to a pull-up. Once your chest is higher than the bar, lean forward and push into the bar to lift your body up with a dip movement. Lower yourself carefully and repeat this movement for the desired number of repetitions.

Handstand

Muscle up

Handstand push up

OAH one arm handstand

Front lever workouts

Planche

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Pull over to negative muscle up

Resistance band muscle up

Resistance band explosive pull up

Straight bar dips

The Scapular Pull up

Muscle up

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