The muscle-up combines a pull-up with a dip in one fluid motion. It’s the ultimate upper body calisthenics move.
Prerequisites
You need: 10+ strict pull-ups, 15+ dips, false grip strength.
Explosive Pull-Ups
Pull as high as possible, aim for chest to bar. 5 sets of 3-5 reps.
Negative Muscle-Ups
Start above bar, lower slowly through the transition. 5 sets of 3 reps.
Band-Assisted Muscle-Ups
Use resistance band for assistance. Gradually reduce band thickness.
Conclusion
Achieve your first muscle-up in 3-6 months with consistent practice.
