Credits - YT - Bodybuilding.com
| Muscle Up Exercise Progression |
1. Pull ups
2. Knee raises
3. Jumping muscle ups
4. Straight bar dips
5. Negative muscle ups
So you want to nail a muscle-up? I already know all the reasons you supposedly can't. You're too tall, too big, not strong enough, or your legs are too huge. I've heard them all! And I'm here to tell you they're excuses we use to comfort our egos, and to give you the tough love you need.
It won't be easy, but hardly anything of worth ever is. Start with me, right now, and we'll get there faster than you think.
| The Buildup To The Muscle-Up |
Before you get your first muscle-up, you'll need to get seriously good at five simple buildup exercises. These exercises simulate different portions of the muscle-up, and, put together, they'll help you progress to the final goal.
If you find that you're doing the "chicken-wing" on your muscle-ups (getting only one elbow over the bar rather than both at the same time), the answer is here. Humble yourself, put your ego aside, and get better at these movements—especially the pull-ups and straight bar dips.
| Explosive Pull-Ups |
You will never do a muscle-up if you can't do a pull-up. And not only one, but at least 10-15—and probably the higher end of that range. The pull-up is the motor that gives you the strength to pull over the bar.