Muscle-Up
Muscle-Up
Targeted Muscle Groups
Primary Muscles:
- Latissimus Dorsi (Back):
- Pectoralis Major (Chest):
- Triceps Brachii (Arms):
Secondary Muscles:
- Biceps Brachii (Arms):
- Rhomboids and Trapezius (Upper Back):
- Deltoids (Shoulders):
- Core Muscles:
Equipment Needed
- Pull-Up Bar or Rings:
- Chalk (Optional):
- Resistance Bands (Optional):
How to Perform the Muscle-Up: Step-by-Step Guide
Step 1: Warm Up
- Dynamic Stretching:
Step 2: Grip the Bar or Rings
- Hand Placement:
Step 3: Execute the Pull-Up
- Engage the Core:
- Elbow Position:
Step 4: Transition Phase
- Lean Forward:
- Rotate the Wrists:
Step 5: Perform the Dip
- Push Up:
- Full Extension:
Step 6: Lower Down
- Controlled Descent:
Step 7: Repeat
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Master Pull-Ups and Dips:
- Work on the Transition:
- Strengthen Your Core:
- Focus on Technique:
- Use Chalk:
Common Mistakes to Avoid
- Poor Transition:
- Arching the Back:
- Flared Elbows:
- Inadequate Warm-Up:
- Overtraining:
Muscle-Up