Muscle-up
Builds back strength, pulling and pressing power, plus body control. It helps with advanced bodyweight training and upper body strength.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Hang from the bar and pull yourself up.
- 02
Once your chin is above the bar, press yourself up over the bar.
- 03
Lock your arms out at the top.
- 04
Lower yourself under control.
Beginner's guide
§ 03 · GuideBuilds back strength, pulling and pressing power, plus body control. It helps with advanced bodyweight training and upper body strength.
You should feel the pull in your lats and upper back, then the press in your triceps and chest. It should not be only in your arms or shoulders.
A common mistake is rushing the movement or relying only on momentum. Build solid pull ups and dips first, then keep the movement controlled.
How to get started at the gym
§ 04 · SisuLiftMuscle-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsRequires a solid foundation in pull-ups and dips.
A demanding compound movement: pull-up + dip.
More exercises: Back
§ 06 · Same muscles
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