← EXERCISE LIBRARYCalisthenics
Muscle-Up
An explosive pull that transitions over the bar into a dip, combining a high pull-up with a press-out. The classic upper-body power benchmark.
- 01Hang from the bar with a false grip, wrists over the top.
- 02Pull explosively, driving the elbows down and the chest to the bar.
- 03As the chest rises, lean forward and roll the shoulders over the bar.
- 04Transition the wrists on top and press out of the dip.
- 05Lock out the arms at the top, then reverse the whole path down.
- 01Pull high and fast, chest to bar.
- 02Lean over the bar as you transition.
- 03Press out to a full lockout.
- 01Pulling only to chin height — you need the chest high to transition.
- 02Keeping the body vertical through the turn — lean forward over the bar.
- 03Rushing before the strict pull-up and dip are strong — build both first.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.