Muscle-up

Muscle group

Back

Primary muscles

Chest, Lats, Triceps

Secondary muscles

Biceps, Forearms, Front delts, Upper back

1. Hang from the bar with an overhand grip (or false grip), pulling your shoulder blades down and bracing your core tightly.
2. Pull explosively, driving your elbows back to bring the bar down toward your lower chest or upper abdomen.
3. Rapidly lean your shoulders and chest forward over the bar to transition from the pull into the bottom position of a dip.
4. Press down firmly into the bar until your elbows are fully locked out at the top.