The muscle up is a compound movement which essentially incorporates a pull up and a dip together.
How to do muscle ups – 4 important cues
1. Hang from bar using a false grip. Thumbs on top of the bar instead of around.
2. Drive your body up – Chin to the bar
3. The transition pull chest over the bar as you move from a pull-up to a dip.
4.Push your hands down, using your triceps, drive your body up to the top!
Preparing For Muscle ups
You need to ensure you have the strength to complete the exercise.
1. Start with strict pull-ups, this will be the foundation of your muscle up. Strict pull-ups will help to build latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis.
Once you can do 10-15 unbroken strict pull-ups we would also recommend getting into weighted pull ups.
2.Next Progressions explosive Bar to chest Pull ups.
3. Strong triceps are a major part of the muscle up as-well. Start by training with regular dips, then work towards weighted dips. This will ensure you have the strength to do muscle ups.
Now you can work on the finer technical points and mastering the exercise!
Muscles Targeted
Muscles ups work a variety of your upper body muscles including your back, shoulders and arms. The pull portion of the muscle up primarily works your latissimus dorsi (back). When you are over the bar your triceps are the primary muscle being engaged to finish the dip motion.
