Muscle Up
Complete guide to Muscle Up. Learn proper form, technique, and execution. Targets Lats, Triceps. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Muscle Up
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Explosively pull yourself upward, driving your elbows down and behind you.
As your chest clears the bar, transition your grip by pushing your elbows forward and pressing yourself up above the bar and exhale.
Lower yourself back below the bar with control and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |