How to perform Bodyweight Muscle Up with proper form
Setup
- Equipment: Use a sturdy pull-up bar or gymnastic rings.
- Grip: Overhand grip, slightly wider than shoulder-width.
Steps
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Start Position:
- Hang from the bar/rings with arms fully extended and feet off the ground. Engage your shoulders.
-
Pull Up:
- Initiate the movement by pulling your chest towards the bar. Focus on driving your elbows down and back.
-
Transition:
- As your chin passes the bar, lean your torso forward. Shift your wrists over the bar/rings.
-
Push Up:
- Transition into a dip by pressing down with your arms, keeping your elbows close to your body. Extend your arms fully at the top.
-
Finish:
- Lock out your arms while keeping your body straight. Hold the top position briefly before lowering yourself back down.
Key Points
- Engagement: Keep core tight throughout to maintain stability.
- Angles: Lean forward during the transition phase to enable the push-up part.
- Practice: Start with pull-ups and dips to build strength before attempting the muscle-up.
Safety Tips
- Warm Up: Ensure shoulder and wrist mobility before training.
- Progress Gradually: Use assisted variations if needed before attempting the full movement.
Always prioritize form to prevent injury.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest