Bodyweight Muscle-Up
Gym Exercise Card
Equipment
The bodyweight muscle-up is an advanced exercise that combines a pull-up and a dip in one continuous movement. It is an excellent upper body workout that builds strength, power, and muscle coordination, particularly challenging for the back, shoulders, and arms.
How to do it
- Grip the pull-up bar with palms facing away, shoulder-width apart.
- Pull yourself up explosively, bringing your chest to the bar.
- As you reach the bar, transition smoothly by leaning forward.
- Press your body over the bar until your arms are straight.
- Lower yourself back down under control, and repeat.
Muscles worked
Primary Deltoid Anterior Latissimus Dorsi Pectoralis Major Sternal Head Triceps Brachii
Secondary Biceps Brachii Rhomboids Serratus Anterior Trapezius Lower Fibers
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