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The Muscle-up is a challenging exercise that requires a combination of pull-ups and dips. The movement requires significant strength, coordination, and technique. There are various versions of the Muscle-up, including the strict Muscle-up, where no swinging force is used, and the kipping Muscle-up, which uses momentum to make the exercise easier. The exercise primarily targets the chest muscles, shoulders, triceps, and latissimus dorsi.
Start with a pull-up, pulling yourself over the bar until your chest is at the level of the bar.
Instead of lowering yourself back down, now explosively press up, extending your elbows and pulling yourself over the bar. In this position, your hands are above your head and your arms are fully extended.
Now slowly lower yourself back to the starting position where your arms are fully extended.
