Muscle-up

Diagram of muscle up steps

The muscle-up (also known as a muscleup) is an advanced strength training exercise, within the domain of calisthenics. It is a combination routine of a pull-up followed by a dip. Variations exist for the rings as well as the bar.

Form

The muscle-up begins with the arms extended above the head, gripping a hold in the overhand pull-up position. The hold is usually a chin-up bar or gymnastic rings.

The body is then explosively pulled up by the arms, with greater speed than a regular pull-up. When the bar approaches the upper chest, the wrists are swiftly flexed and supinated to bring the forearms above the bar. The body is leaned forwards and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight and elbows locked out.

To dismount, the body is lowered to the floor, and the exercise is generally repeated.

Like any pull-up, muscle-ups can be performed with a kip, where the legs and back swing and provide momentum to aid the exercise. The advanced variation involves starting from a dead hang and using isometric muscle contractions to slowly ascend above the bar.

Grip and wrist position

On the bar, a closed pull-up grip involves the thumb on the opposite side of the bar from the rest of the fingers. When rings are used, an advanced position known as the "false grip" must be used in order to transition smoothly from the pull-up to the dip.

Muscles targeted

True to its name, the muscle-up targets a large amount of muscle groupings in the back, shoulders, and the arms. Major pull-up power comes from the latissimus dorsi muscle of the back and the biceps. Once over the bar, the triceps provide the bulk of the power for the final dipping motion.

See also

• Pull-up (exercise)
• Pull-up bar

References