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152:. When the bar approaches the upper chest, the wrists are swiftly flexed to bring the forearms above the bar. The body is leaned forward, and the elbows are straightened by activating the triceps. The routine is considered complete when the bar is at the level of the waist and the arms are fully straight.
162:
As a relatively advanced exercise, muscle-ups are typically first learned with an assistive kip. The legs swing (kip) up and provide momentum to assist in the explosive upward force needed to ascend above the bar. More advanced athletes can perform a strict variation of the muscle-up which is done
163:
slowly, without any kip. This variation begins with a swinging dead hang (or by standing still, with feet farther forward than the bar, if the person's feet can touch the ground) and uses muscle contraction to ascend above the bar in an explosive yet controlled fashion.
171:
On the bar, a closed pull-up grip involves the thumb on the opposite side of the bar from the rest of the fingers. When rings are used, an advanced position known as the "false grip" must be used in order to transition smoothly from the pull-up to the dip.
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provide the bulk of the power for the final dipping motion. Upper chest and lower chest also gets engaged as it provides significant amount of pressure once an athlete gets on top of the bar/ring.
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True to its name, the muscle-up targets a large number of muscle groupings in the back, shoulders, arms, and core. Major pull-up power comes from the
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The muscle-up begins with the arms extended above the head, gripping a hold in the overhand pull-up position. The hold is usually on a
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188:. The entire core is engaged throughout this movement as well in order to stabilize the transition. Once over the bar, the
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The body is then explosively pulled up by the arms in a radial pull-up, with greater speed than a regular
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159:, and the body is lowered to the floor, and the exercise can be repeated.
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250:"The most consecutive muscle up, achieved by 18 January 2023"
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Most consecutive ring muscle ups: 21 by Love
Andersson (
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To dismount, the arms are bent at the elbow, as in a
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201:Most consecutive bar muscle ups: 45 by Xiao Lin (
936:(c) – compound exercise, (i) – isolated exercise
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105:. Unsourced material may be challenged and
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55:. It is a combination routine of a radial
125:Learn how and when to remove this message
241:
7:
103:adding citations to reliable sources
264:"Most consecutive ring muscle ups"
14:
75:
51:exercise within the domain of
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31:A man performing a muscle-up
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23:Diagram of muscle up steps
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182:latissimus dorsi muscle
167:Grip and wrist position
537:Close-grip bench press
32:
24:
47:) is an intermediate
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22:
958:Bodyweight exercises
846:Side-lying leg raise
591:Abdomen and obliques
517:Reverse grip push-up
184:of the back and the
99:improve this section
887:Bodyweight exercise
16:Bodyweight exercise
897:Muscle hypertrophy
839:(inside of thighs)
702:Dirty dog exercise
543:Close grip push-up
225:Pull-up (exercise)
33:
25:
943:
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922:Flywheel training
916:List of exercises
733:(front of thighs)
561:Triceps extension
461:handstand push-up
305:Strength training
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49:strength training
39:(also known as a
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783:(back of thighs)
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176:Muscles targeted
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498:(front of arms)
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902:Weightlifting
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752:Leg extension
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196:World records
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115:February 2019
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84:This section
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21:
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892:Calisthenics
882:Bodybuilding
802:Good-morning
655:Good-morning
382:
364:(upper back)
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97:Please help
85:
53:calisthenics
44:
40:
36:
34:
907:Plyometrics
667:Pelvic lift
485:Upright row
451:Front raise
432:(shoulders)
341:Machine fly
323:Bench press
230:Pull-up bar
139:chin-up bar
865:Calf raise
781:Hamstrings
731:Quadriceps
635:Lower back
580:Wrist curl
505:Bicep curl
413:Supine row
401:Seated row
236:References
837:Adductors
814:Leg press
758:Leg press
708:Leg press
606:Leg raise
593:(abdomen)
555:Push-down
457:Headstand
445:Face pull
419:Face pull
389:Pull-down
383:Muscle-up
362:trapezius
329:Chest fly
314:Pectorals
307:exercises
86:does not
45:muscle up
37:muscle-up
952:Category
878:See also
808:Leg curl
796:Deadlift
746:Deadlift
696:Deadlift
682:buttocks
649:Deadlift
572:Forearms
430:Deltoids
219:See also
41:muscleup
528:Triceps
511:Chin-up
395:Pull-up
377:Chin-up
347:Push-up
316:(chest)
214:) 2022.
205:) 2023.
190:triceps
150:pull-up
107:removed
92:sources
57:pull-up
933:Legend
857:Calves
790:Bridge
740:Bridge
690:Bridge
643:Bridge
618:Sit-up
600:Crunch
496:Biceps
439:Bridge
212:Norway
186:biceps
826:Squat
820:Lunge
770:Squat
764:Lunge
720:Squat
714:Lunge
624:Squat
459:into
203:China
680:and
678:Hips
360:and
358:Lats
90:any
88:cite
67:Form
35:The
927:Gym
867:(i)
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549:Dip
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385:(c)
379:(c)
373:(c)
349:(c)
343:(i)
337:(c)
335:Dip
331:(i)
325:(c)
157:dip
141:or
101:by
61:dip
43:or
954::
145:.
918:)
914:(
297:e
290:t
283:v
266:.
252:.
128:)
122:(
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113:(
109:.
95:.
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