Unlock Your First Muscle Up: Essential Calisthenics Course for Success

Unlock Your First Muscle Up: Essential Calisthenics Course for Success

The muscle up is one of the most iconic movements in calisthenics and has put calisthenics on the fitness map.

Despite being very hard to achieve, it has become mainstream on social media, and everyone wants to do it!

Think about it: how many of your friends and family can do a muscle up?

The secret is to break down the movement into different sections and train them until you feel comfortable with each part.

In this blog post, I’ll break down how to master the muscle up with a detailed calisthenics workout plan and tips from my calisthenics course.

Understanding the Muscle Up

The secret to mastering the muscle up is breaking down the movement into different sections and training them until you feel confident with each move. Let’s dive into the phases of the muscle up and the specific exercises to help you conquer each phase.

1. The Take-Off Phase

The muscle up pull is a “circular pulling movement”, similar to rowing. The first phase involves a slight swing to initiate a circular pull around the bar.

Here’s how to start:

• Hang from a Bar and Retract Your Shoulder Blades: Begin by retracting your shoulder blades together, as if performing cable lat flies at the gym. This sets the foundation for the swing. You can also kick a leg forward slightly at the same time to increase the swing. Keep your abs tight and avoid arching while swinging forward!
• Practice: Do 3-5 repetitions x 5 sets of shoulder retractions to perfect this move.

2. The Pulling Phase

Next, focus on building explosive pulling strength. This phase involves practicing explosive pull-ups to get your chest close to the bar.

• Explosive Pull-Ups: Perform sets of 15+ pull-ups where you bring the bar under your chest each time. This builds the explosive power needed for the muscle up.
• Practice: Do 3-5 repetitions x 5-10 sets of explosive pull-ups.

3. The Transition Phase

The transition from pulling to pushing is crucial. This phase requires practicing mid-range hangs and short-range pull-ups.

• Chin-to-Chest Pull-Ups: Hang at the top of a pull-up with your arms bent past 90 degrees and your chin at bar level. Pull up to bring the bar to your chest, then return to the chin-to-bar level.
• Focus: During this transition pull-up, focus on bringing your elbows above the bar at the top of the movement.
• Practice: Do 3-5 repetitions x 5-10 sets.

4. The Pushing Phase

The final push is essential for completing the muscle up. Practice single bar dips to build the necessary pushing strength.

• Single Bar Dips: Perform sets of 15+ single bar dips, focusing on being explosive to finish your muscle ups strong.
• Practice: Do 15-20 repetitions x 5 sets of single bar dips.

5. Muscle Up with Bands

Using a resistance band can help you practice the full muscle up movement. Train with bands until you "feel the movement" and get better at it, then start trying without the bands.

• Band-Assisted Muscle Ups: Use a resistance band to assist with the muscle up.
• Practice: Do 3-5 repetitions x 3-5 sets with the band.

6. Negative Muscle Ups

Negative muscle ups help you control the descent and build strength for the full movement.

• Negative Muscle Ups: Get on top of a bar and practice the muscle up descent. Control the descent and avoid touching the ground with your feet until you are in a dead hang.
• Practice: Do 3-5 repetitions x 3-5 sets of negative muscle ups.

Integrating Muscle Up Training into Your Routine

While focusing on the muscle up, don’t forget to maintain your calisthenics foundations. Train the muscle up three times per week and continue working on foundational exercises like pull-ups, dips, and push-ups. Make time for proper mobility work and recovery to prevent injuries and enhance performance.

A Complete Muscle Up Workout Plan

To help you achieve your first muscle up, I’ve put together a complete muscle up workout program in the Online Calisthenics App. This detailed calisthenics workout plan provides a clear schedule and step-by-step guidance to master the muscle up.

Starting Your Calisthenics Journey

If you’re a calisthenics beginner, start building your foundations with the Online Calisthenics App and personal coaching options. My comprehensive calisthenics course will guide you through the basics and help you progress toward advanced movements like the muscle up.

Join the Online Calisthenics Community

The journey to your first muscle up is challenging but incredibly rewarding. By following this calisthenics workout plan and integrating the tips from my calisthenics course, you’ll build the strength and technique needed to master this iconic movement.