Muscle Up

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The muscle-up exercise is a combination of a pull-up and a dip. The pull-up portion is when you pull yourself up on the bar with a h3, firm grip, and the dip is when you pull your body upward with shoulders at your sides.

A bar or a rind is usually used to accommodate the muscle-up workout, and you can make your own combination of repetitions between a pull-up and a dip, depending on how much your body can transition from one movement to the other movement.

In order to perform the muscle-up workout, hang your body from a bar with a tight grip, leaving both palms on the bar. Afterward, start pulling yourself upward, until your chin reaches over the bar. Next, roll your chest on the bar, resulting to a transition from the pull-up to a dip workout. Push your hands down while keeping your body upward, just like you’re doing a normal dip. Those steps count as one repetition.

Make sure you are capable of carrying your own body weight before attempting this exercise to prevent injury. To complete the muscle-up, hold your weight up in the air for a short period of time. If you haven’t trained yourself to either of the two workouts, delay this exercise first and train yourself with pull-ups and dips separately.


The muscle-up targets the muscles in the chest, shoulders and back, as well as the triceps, biceps and abdominal muscles. During this joint movement of a pull-up and a dip, all muscles are working together to complete the movements.

When performed as part of a regular workout routine, the muscles will become more flexible and toned, creating a well-defined shape and flatter belly. This exercise helps to strengthen the shoulder blades and protect against shoulder strain. Your upper and lower muscles are also developed and stabilized, making daily routines easier.

Sets and Repetitions

For beginners, complete two repetitions of the muscle-up exercise for every 30 seconds until you reach 10 sets. For a more advanced performance, the same procedure applies except that you should complete at least 20 to 30 sets. Avoid straining yourself for more sets as it can lead to muscle injury.

Top Performance Metrics

Various enthusiasts in physical training have been competing to beat the top record for the most muscle-ups in a row. So far, Corey Hall holds the record with 27 consecutive muscle-ups.

Related Movements

Here are some exercises that you can execute together with the muscle-up for faster results:

  • Pull-up
  • Push-up
  • Lunge
  • Clean

Functional Use

Improvements are manifested in your legs, arms, shoulders and abdomen. Your legs become more toned and in shape for better mobility. Your abdomen turns to be more flexible, which can result to six-pack muscles. Your shoulder blades become healthy and also flexible. Your whole body is stretched, which denotes being less vulnerable to muscle strain.

Products to Improve Performance

This pull-up bar, made of heavy-duty steel, can be utilized to execute the muscle-up.

Related Foods

For your pre-workout snacks, try some of the following food to provide the energy you need:

  • Oatmeal with berries
  • Whole wheat toast with peanut butter and banana
  • Greek yoghurt and nuts
  • Boiled yams

For your post-workout snacks, add the following food to your options:

  • Chicken breast with broccoli
  • Veggie omelet with white fish
  • Protein shake with fruits
  • Sweet potato with Greek yoghurt

Trainers Consultation


15-30 minute consultation

  • 1:1 Phone consultation, review imaging and ask questions.

Professional Consultantation


15 minute overview of procedure

  • 15 minute preview of procedure