All exercises
The Arsenal
Muscle-Ups
Pull-up into a transition over the bar or rings, then press out.
How to do it
- —The pull has to finish high — chest to the bar, not chin.
- —Transition is aggressive and early; hesitation is what drops people.
- —Train it fresh, not at the end of a workout — it's a skill, not a finisher.
Common mistakes
- —Chasing reps before owning a single clean one.
- —Training them fatigued, which grooves the sloppy version.
- —Skipping the dip strength half entirely.
Scale it easier
Jumping muscle-ups, band-assisted, or build the parts: high pull-ups + straight-bar dips.
Scale it harder
Strict (no kip), rings instead of bar, or add reps in a row.
Don't have the equipment?
High pull-ups + straight-bar dipsJumping muscle-ups