This 7-move routine will help you clear the bar.
Muscle-ups are arguably the most brag-worthy move you can do in the gym.“Saying you can do it is a big deal,” says Brian Robbins, a Tier 3 trainer at Equinox Darien in Connecticut. “It’s a great thing to have on your fitness resume.”
The exercise requires you to move your body in two distinctly difficult ways: You have to pull yourself up to the bar and then push yourself over it.
First, the pull-up phase: It hones the lats, biceps, glutes, and deep-lying core muscles including the transverse abdominis and spinal erectors, Robbins says. Since the muscle-up doesn’t end once your chest reaches the bar, you need to be able to forcefully pull yourself toward it with enough momentum to complete phase two: the push. Here, you use your delts, traps, and triceps (while keeping the core and lower body engaged) to extend your shoulders and elbows until your torso is over the bar.
To master the muscle-up, Robbins suggests reverse-engineering it, working the muscles and movement patterns that, when strengthened, will help you clear the bar.
The exercises in the slideshow below do exactly that. Complete the routine two to three times per week on nonconsecutive days. Do three sets of 10 to 12 reps of one exercise before moving on to the next. Rest for 90 seconds between sets.
“Take it to fatigue, not failure, and don’t be afraid to use assisted pull-up machines or adjust angles to make these moves less intense,” he says. Note: The last three moves are variations of one another, ranging from beginner to advanced. Choose the one that best fits your ability level.
If performing 12 reps of these exercises feels easy, strap on a weighted vest or belt—or give your first muscle-up a try.
Triceps dip
Position your hands shoulder-width apart on a pair of dumbbells (or on the edge of a secure step or bench), with fingers pointed toward your body, and elbows straight but not locked. With legs and feet together in front of you, scoot your hips off the front of the bench so there’s a slight bend in the knees. Then, slowly bend elbows so they point behind you, lowering your body until your upper arms are parallel with the floor. Pause, then push through the step to return to start. That’s one rep.
Pull-up
Grab a pull-up bar with an overhand grip, just wider than shoulder-width. Hang at arm’s length, with core engaged, then tense your shoulder blades, squeezing them down and together, and pull through your arms to raise your collarbones to the bar. Pause, then slowly return to start. That’s one rep.
Inverted row
Hold a low pull-up bar or fixed barbell with an overhand grip, just wider than shoulder-width. With your feet in front of you (resting on a secured step or bench to make it more challenging), hang with arms straight and hands above your shoulders so your body forms a straight line from head to heels. Engage your core, pull your shoulder blades back and together, then use your arms to raise your chest to the bar. Pause, then slowly return to start. That’s one rep.
Chest dip
Using a low pull-up bar or fixed barbell at waist height, grab the bar with an overhand grip, just wider than shoulder-width, so your arms are straight and your torso is above the bar. Lean your torso forward slightly so the bar is directly under your chest. Engage your core and slowly bend your shoulders and elbows, lowering your chest as close to the bar as possible or until your upper arms are parallel with the floor. Pause, then return to start. That’s one rep.
Knees-to-bar rotation
Squat directly under a low pull-up bar or fixed barbell and grab the bar with an overhand grip, just wider than shoulder-width. With knees bent, arms straight but not locked, torso erect, and core engaged, lift your knees between your arms and lean back until your torso is parallel with the floor. Pause, then lower to return to start. That’s one rep.
One-leg swing
Stand in front of a low pull-up bar or fixed barbell. With elbows bent, hold the bar with an overhand grip, just wider than shoulder-width, and position yourself so the bar is at forehead height, keeping a slight bend in the knees. Engage your core, straighten your arms, and lean back, extending your left leg in front of you until your body and left leg are parallel with the floor. Pause, then slowly return to start. Repeat on the right side. That’s one rep.
Dual-leg swing
Stand in front of a low pull-up bar or fixed barbell. With elbows bent, hold the bar with an overhand grip, just wider than shoulder-width, and position yourself so the bar is at forehead height, keeping a slight bend in the knees. Engage your core, straighten your arms, and lean back, extending both legs in front of you until your body is parallel with the floor. Pause, then slowly return to start. That’s one rep.