How to do MUSCLE UP? Our tips!
Do you dream ofmastering the muscle-up, that iconic street workout move that combines strength and technique? Perfect—you've come to the right place! 💪
Whether you're a street workout enthusiast or just looking for a new challenge, follow our tips and you'll be over the bar in no time! 🔥
What is Muscle Up?
A muscle-up involves pulling yourself up over a bar; it’s a legendary street workout exercise.
This movement involves:
- force
- explosiveness
- coordination
This comprehensive workout engages the entire upper body and helps you build an athletic physique!
Prerequisites for Muscle Up
To find out if you're ready for the muscle-up, you need to be able to complete the following 5 steps:
| Step | Test to be validated | If OK ✅ → next step | If NO ❌ → To do |
|---|---|---|---|
| 1 | 10 strict pull-ups | Move on to Step 2: strict dips | Assisted pull-ups + negative pull-ups (3–5 seconds) |
| 2 | 12 strict dips (on a straight bar) | Go to Step 3: High pull-ups | Assisted dips + tempo (slow lowering) |
| 3 | 5 Pull-ups (chest) | Go to Step 4: Core exercises | Power-assisted high-range shifts |
| 4 | 30–45 seconds of “hollow hold” core exercises | Move on to Step 5: Assisted muscle-up | Hollow hold tuck |
| 5 | Assisted muscle-up: smooth movement | Move on to the final step: unassisted muscle-ups | Features multiple elastic bands |
Explosive pull-ups: the key to success
Unlike traditional pull-ups, the movements in a muscle-up should be explosive and slightly pulled backward.
Incorporate this type of pull into your workout to prepare effectively 💪
Dips on straight bar
A key component of the muscle-up is the straight-bar dip.
Performdeep, controlled dips to build the strength needed to pull yourself over the bar
Mastering the Muscle Up technique
1 - The Balancé
The first step is to master the barbell swing.
Find a bar that’s high enough for you to reach while keeping your feet on the ground.
- lean forward as far as you can
- Find your furthest point
- This is where you'll need to start your jump
Good balance gives you the momentum you need to pull off a muscle-up
2 - The jump
From this position, take a small step back to build up momentum, then jump with both feet together.
Objective:
- body fully extended under the bar
- follow immediately with an upward burst
Use both:
- the leg drive
- arm strength
This is the crucial moment to propel yourself over the bar
3 - Winding and final dips
After the explosion, pull hard to bring your shoulders above the bar.
Once you've passed:
- stabilize your body
- followed by a dip
- grows until it is fully upright
It is this final phase that counts toward your muscle-up.
Bonus tips to unlock your Muscle Up
If you find muscle up particularly difficult, here are two tricks you can perform:
1 - Use an elastic band: it helps you lighten up and explode higher.
2 - Train on a lower bar: Try muscle ups while jumping to familiarize yourself with the movement.
Different types of Muscle Up: bar vs. rings
You can do a muscle-up on a pull-up baror on rings; the feeling is really different.
It's more stable on the bar. You have to be explosive and precise to clear it.
With the rings, it’s the opposite: they’re less stable, but easier on the joints. It requires more control and coordination.
👉 In short:
- the barbell = power and explosiveness
- rings = control and technique
Common mistakes when performing Muscle Up
Avoid these errors for safe and efficient execution:
-
Passing one arm after the other: this can cause shoulder and elbow injuries, totally unbalancing the movement.
-
Letting go: maintain a firm grip throughout the movement for a smooth transition.
- Not breathing properly: coordinate your breathing with your movement to improve performance.
Managing fatigue and recovery
Muscle up puts intense demands on the nervous system, requiring proper management of fatigue and recovery to prevent injury.
Tips for optimal recovery :
-
Avoid doing muscle ups every day: respect a rest period of at least 48 hours between your workouts for muscle and joint regeneration.
-
Vary your exercises: incorporate other bodyweight movements into your routine, and it's also a good idea to weigh yourself down.
-
Get enough sleep: quality sleep is crucial for muscle recovery.
- Stay properly hydrated: drinking at least 1.5 to 2 liters of water a day is optimal for the body.
Conclusion
The muscle-up isn't just an exercise.
It's a combination of pull-ups and dips that works the entire upper body.
It requires strength, technique, agility, and coordination
That’s why it has become astaple of street workout.
You now have everything you need to nail your first muscle-up—it’s up to you! 🔥
If you liked the article, feel free to leave a comment.
And if you want to get the gear you need to improve, you'll find everything you need in our store.
See you soon!
Eric Flag
20 comments
Super blog you helped me unlock my muscle-up thanks to these few tips as I stagnated on this movement for several months thank you very much 😄
Matthias Biotteau-Vincenty
Great guide to muscle up success, short and effective! This is one of the goals I have and want to achieve with gym rings. Elastic bands are a great tool too. Thanks for the tuto!
Pierre
Great advice! Just have to try it out ✊
Lisa
Swinging is ok, I'm stuck on the "do a dozen pull-ups" prerequisite, but I'm not giving up Eric, I'm going to build up my body!
What I love about your content is all the steps you explain to break down the movement and even reduce its difficulty. Because even if I can't do pull-ups yet, I can do pull-ups without a lot of weight, and that's already a great victory for me. Little by little...
Myriam
Very interesting!
Ahmed
Too much of a fan, it makes me want to supplement my boxing with street. Thanks Eric. Bonne continuation.
Dewavrin
Hello,
Super interesting and complete article, it's a complex exercise to get to grips with, thanks for the advice, now all you have to do is persevere!
Thelma
Super comprehensive article 👍🏻 enough to motivate me to finally pass those muscles up!!!
Pieper
Well... all that's left is to learn how to do a pull haha!
Thanks for the super-complete explanations as always :)
Marine DENECHAUD
I can't wait to try it!
Amine Materac
I got the muscle up thanks to Eric flag's good advice and his methodology for the street workout 1 program!
Thank you
Tom Nachin
Great advice that helped me succeed with my first muscle up!
Berviller Yann
Thanks for these goodies I'm trying to progress in muscle up too and hope to unlock it before the beginning of July.
Adrien
Great article! The pulling part, I think this is the part where most people struggle the most, including me. If I may add something: what really helped me with this part were the weighted pull-ups. They make it much easier to achieve strict form. But for beginners, don't weight down too early. Start by reaching 15 reps in pdc to get a good base of strength.
Daniel
Thank you Éric and the rest of the team for this site and the articles! Looking forward to my first muscle UPs :)
POVEDA
Super precise 👍🏽
De amorim
Your articles are always very well done and motivating, thank you for all the energy you put into them!
Hayette virginie
Always at the top nothing to say
The article is complete, I can't wait to put it on!
Schlicklin
Muscle up unlocked after 8 months!
Adrien
My ultimate dream for this year is to finally make it!
Jonathan chanoine
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