Muscle Up

Bar or ring muscle-up — pull-and-press transition from below to above the bar, the apex bodyweight upper-body lift.

Level: Elite

Primary: Back - Upper

Secondary: Biceps Chest Triceps

Movement: Isolation

Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)

Equipment: Pull-Up Bar

Sports: Gymnastics Rock Climbing

Target muscles

The lats and biceps drive the explosive pull. The chest and triceps drive the press-up. The trunk braces violently through the transition. The forearms and grip work continuously. The shoulders work through their full range. As a movement, the muscle-up is the apex demonstration of pulling and pressing strength combined.

How to perform

Setup

Hang from a bar (or rings) with a false grip — the wrist on top of the bar, knuckles pointed down. Trunk braced.

Execution

Pull explosively, leaning back so the chest meets the bar. Transition by rolling the shoulders forward and pressing up to support — locking out the arms above the bar. Lower under control. Strict muscle-ups demand both pulling and dipping strength.

Common mistakes

No false grip — strict muscle-ups need it.
Pulling without leaning back.
Stopping at the chest meets the bar.
Soft transition.
Kipping when training strict.

Progressions and regressions

Regress to weighted pull-ups (100% bodyweight + 50%) and weighted dips, then to false-grip pull-ups, then to band-assisted muscle-ups. To progress, work for reps, use rings, or chain with skill flows.